1A- 8 min amrap
500m Row
10 BOR
10 wall ball

1B- 8 min amrap
400m run
12-9-6
DBsnatch@22.5/15
BJO@24/20”

1C- 8 min amrap
100 DUs
5 strict HSPU
10 pistols

1D- 8 min amrap
12/10 cal bike or ski
20 KBSDHP
20 KBS
20 KBGTOH
*weight @24/16kg

Go hard and fast on each section, 2 min rest after each one.

C.
20-Minutes of Static or Passive Stretching

Clean + Front squat + Jerk: x4

AMRAP 15 min:
- 25 Mountain climbers each side.
- 25 Gob lunges (Kb 24/16 kgs).
- 25 Lateral crunches each side.
- 25 Burpees.
- 25 Knees to elbows.
- 25 Deadlifts (60/40 kgs).

3 Rounds of

8 Muscle Ups/ 16 Pull Ups + 16 Push Ups
16 Power Snatch (50/35)
24 Box Jump

Lämmittely ja mobility

Otm 12mim
4x leukaa
16-20x vuorikiipeilijää

Metcon 7min amrap
10x burpee
5+5x askelkyykkyä
10-15 roikunta

loppuvenyttelyt

RestDay!

Warm Up

Crossfit Open 17.1

"AMRAP 12
6x C&J (60/40)
8x Pull Up
10x DU"

*Strenght
Find your 1 rm backsquat
Then
10x3 @75% 1rm