LEPO

A,
4 rounds for time of:
8 Tempo Goblet Squats, pick load
8 Tempo Ring Rows
8 Tempo Stiff Leg Deadlifts, pick load
8 Tempo Ring Push-ups
Row, 750 m

3 secs up and 3 secs down for all tempo movements.

B,
For quality:
100 Band Pull Aparts
100 Band Face Pulls
50 Scap Pull-ups
50 Scap Push-ups

Accumulate the total reps.

Mobility for lower body

Mäkijuoksutreeni
30min AMRAP
Hill run with partner
work : rest = 2:1

Loppiaisen yhteistreeni Portti X CrossFit Turku järjestetään Pähkinämäellä, Kuralan sillan edustalla.
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OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon on Box
MIN 2 - 15 Hollow Rocks
MIN 3 - 15 Arm Haulers

Every 3 min
50DU
20m hs walk
Max cal ski

1 min rest

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

Deadlift 1RM
RPE 5, maximum effort.
Lift only with good form!

3 x 8 + 8

3 rounds of
10 x Goblet Squat Clean
10 x Sumo Deadlift High Pull
10 x Goblet Thruster
Rest: 1 min

Wod
Amrap 10’
10 m Hamstring March @20/12
20/20 m Suitcase Carry @24/16