For time

100 box over burpees (60/50 cm)

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205 lb.

Stop at 20 minutes.

2 rounds :
5+5 KB/DB tgu
10-15 hardened ring row
rest 2-3 min and repeat

Push Press : 6 x 3 @75% of last Friday, every 60s.

• Option: 5 x 5, Rest 90s.

7-8 Open 19.1
8-9 Recovery Rowing
9-10 Open 19.1

16-17 Open 19.1
17-18 Gymnastic
18-19 Open 19.1
19-20 Basic Endurance CrossFit
20-21 Mobility

EMOM 8

Pause Snatch High pull + Snatch (2 sek pause under knee, above knee & mid tight)@ Light weight

EMOM 10

2 x High hang squat snatch + 2 x Hang Squat Snatch (above knee)@50-70%

EMOM 10

Hang power snatch (mid tight) + hang power snatch (under knee)@50-70%

• Finisher

Deadlift 1RM

EMOM 16
(1) 6-8 Strict Toes-to-bar
(2) 12-16 Pistols
(3) 8 Shoulder Press (40-50% of 1RM)
(4) 10 Burpees

1 x clean +
Unbroken Front squat
10-8-6-4-2

Result is lifted kilos (including clean)

SO 3:00

15:00 AMRAP
20 Double Under
15 Sit-Up
10 DB Squat Clean @ 22.5/15kg

5:00 Rest

10:00 AMRAP
10 DB Thruster @ 22.5/15kg
15 Box Step Up each leg (30 total)
20 Sit Up

5:00 Rest

5:00 AMRAP
10 Sit Up
15 Air Squat

'Wallabies' commemorates Sara A achieving 500 workouts at CrossFit Central Helsinki.