For time;
2020 m row
09 Strict HSPUs
24 Burpees Over The Barbell
33 Power Snatch @ 50/35 kg
258 Double Unders
- Movements can be done in any order, but complete all the required reps of that movement before moving on

We dedicate our efforts to the memory of Omar Velazquez Martinez

Omar passed on 24/09/2020. He was 33 years old and had attended CFCH 258 times

15min alkavalla minuutilla
1. Käsilläseisontapunnerrus 40-50% max toistoista
2. Leuanveto/rinta tankoon, katkeamaton sarja
3. Varpaat tankoon tiukkana, katkeamaton sarja

7:00 Basic Endurance CrossFit
8:00 Core
9:00 Bench Press Technique + Accessory

12:00 Core

16:00 Basic Endurance CrossFit
17:00 Snatch, Technique
18:00 ButterFly Pull Ups + Accessory
19:00 Basic Endurance CrossFit

800m Run
80 T2B (one pair must hold db overhead 22.5/15)
80 DB snatch (one must hold handstand)
80 hspu (one holds db by side)
80 burpee box jump over (ygig no holds)
800m Run

TC 34 Minutes

2 Rounds of
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pullups
10 Box Jumps

15-12-9-6-3

ttb
burbee
*40 DU after each round

For time:
2001m Row / Ski / 7 x Stairs
11 Squat Cleans (70/47.5kg)
11 Strict Pull-ups
11 Thrusters (70/47.5kg)
11 Strict Pull-ups
11 Front Squats (70/47.5kg)
11 Shoulder to Overhead (70/47.5kg)
11 Burpee Box Jumps (75/61cm)
11 Squat Cleans (70/47.5kg)
11 Strict Pull-ups
2001m Row / Ski / 7 x Stairs

• 42min Cap

AMRAP 10:
15/12 Calorie Row
9 Deadlifts 100/80kg

7:30 Basic Endurance CrossFIt
8:30 Deadlift + Metcon
9:30 Technique, Kipping Pull Ups
12:00 Basic Endurance CrossFit
15:00 Basic Endurance CrossFit
16:00 Deadlift + Metcon
17:00 Technique, Kipping Pull Ups
18:00 Basic Endurance CrossFit
19:00 Deadlift + Metcon

...next deload...

Souda 5 kilometriä aikaa vastaan.