21-15-9
Thruster
Pull up

For Time:

30 TTP
30 Supermans
30 Sit Ups
20 TTP
20 Supermans
20 Sit Ups
10 TTP
10 Supermans
10 Sit Ups

“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk

*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J

TEMPO BACK SQUAT (30X1)

6 x 2

Heavier than last week. Should be challenging. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 8 of 8

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For Time:
750m Row
21 Dumbbell Push Presses 50/35
500m Row
15 Dumbbell Push Presses 50/35
250m Row
9 Dumbbell Push Presses 50/35

Post time and Rx to comments.

to sign up for the Open!
https://games.crossfit.com/

Register yourself and be ready, the five week journey starts on Friday!

8 rounds for time

6 Goblet lunge (3 / leg)
6 Goblet squat
6 KB swing

Use 6/10 for kg KB for Superkids

Use 16/20kg KB for Ninjas

5 x 3 (per jalka)

AMRAP 12 Min;

3 X Power Clean 70/40KG
6 x V SIT UP
9 X Push Ups
12 x Air Squat

Superkids

3 kierrosta
200 m soutu
20 abmat situps
20 naruhyppyä
20 käsipainotempausta vuorokäsin

Ninjat

300 m soutu
30 abmat situps
30 DU / 60 SU
30 käsipainotempausta vuorokäsin

20 minutes:
750m Row
30 Lateral burpees
Record the number of rounds