“Fran”

21-15-9 reps of:
Thrusters 42/30kg
Pull-ups

gymnastics/easy pace cardio:
30-40min:
run 400m/row 500m/ski 500m
10 hspu
5 strict ttb
3+3 cartwheels
1 parallette walk
5 parallette dips
10 legs open sit ups
10s superman hold

10 x HSPU
20 x Ring dip
30 x Sit-up
40 x Push-up
50 x Pull-up
40 x Push-up
30 x Sit-up
20 x Ring dip
10 x HSPU

All strict, and pull-ups with overhand grip.

Record time, scaling and other details.

'Captain Awesome' commemorates Kalle N achieving 500 workouts at CrossFit Central Helsinki.

100 x Double Unders
then
3 rounds
10 x Thruster @ 35kg/50kg
12 x Front Rack Walking Lunge @ 35kg/50kg
14 x Bar Over Burpee
16 x Kipping Pull-up
then
100 x Double Unders

Record time, scaling and other details

'The Lamp' commemorates Sonja L achieving 500 workouts at CrossFit Central Helsinki.

3 rfq:
6+6 pistol squat
20 push ups (hr)
8+8 kb clean n' jerk
8+8 kb snatch
16 kb goblet squat

Tule boxille selvittämään mitä löytyy 22. luukun takaa. Reeni selviää paikan päällä!

5 x 75%/ 3 x 85%/ 1 x 95%

OHS tekniikka
OHS 3 x 3

tekniikassa räkistä niskan
taakse ja lattialta riven kautta
niskan taakse

In teams of 2, "I Go, you GO":
50rnds:
3 Burpee,
3 Pull-Up,
9 DU/27Single Unders.
Time Cap 30min.

12, 9 , 6
L-sit pull-ups
Shoulder tap push-ups
KB swing 28/20kg