Lepoja

Kevyt, sama kuin Sali

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3, For time

• 120 wall-ball shots
• 120-cal. row

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

OR

Quarterfinal Test 4,
For max load

• 4-rep-max front squat

Teams of 2/3
30 rounds for total (inc. rest)
40 seconds on, 20 seconds off.

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7 Rounds of:
Bike/Row/Ski for calories. Do not reset the machine during the rests.
Score is the total amount of calories gained.
*
3 Min rest.

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7 Rounds of:
Farmers walk 73/113kg.
Each person does 40m. Score is the total amount of meters walked.
*
3 Min rest.

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7 Rounds of:
80 synchro dumbbell snatches alternating arms.
60 synchro kettlebell swings.
40 synchro goblet squats.
20 synchro burpees.

16 min AMRAP
5 Power cleans 135/95
10 burpees
15/12 bike or row

20:00 AMRAP
5 HSPU
10 deadlifts 205/155
15 calorie row or bike

Warm Up
With Air Bike
40s easy -> 20s moderate -> 10s fast with ARMS&LEGS
rest 20s
40s easy -> 20s moderate -> 10s fast with ARMS ONLY
rest 20s
40s easy -> 20s moderate -> 10s fast with LEGS ONLY

then do some overall streching for hip flexor/quads/hamsrings and shoulder rolls / arm circles

50-40-30-20-10

Assault Bike Cals
Double Unders

For time