1A) Back squats 4x4x60%, max speed

1B) Strict pull ups 4x4, max speed

rest 2 min between rounds

Front Squat
1 - 1 - 1 - 1 - 1
2min Recovery

Wod
Every 2 min x 5
10 Deadlifts 85/55
10 Bar Facing Burpees

-at 15:00-

40 Deadlifts 60/45
40 Bar Facing Burpees

Aikaa vastaan:

21-15-9

• käsipainotempaus (N 15kg / M 22,5kg)
• burpee käsipainon yli

Wod
1200m Row
Then, 3 Rounds
30 KB Swings 24/16kg
30 Sit Ups

Every Beginning 90s x 7
3 Floor press

Kuukausitehtävä progressio 4.

3x20-30 sek L-riipunta

20:00 AMRAP 

6 x Squat Cleans 
2 x Strict HSPU
into
3 rounds of
2 x Hang Squat Snatch
2 x Overhead squat
into
3 x Chest to Bar Pull-Ups
3m x Handstand Walk

RX: 42,5/60kg

'Danish Dynamite C6H2(NO2)3CH3 ' commemorates Tanja-Mette achieving 500 workouts at CrossFit Central Helsinki.

AMRAP 6
8 Toes-to-bar
16 DB Snatches
24 Wall Balls

Rest 2min

AMRAP 6
3-6-9-… Ground to Overhead 60/40kg
3-6-9-...Bar Facing Burpees

For time;
1k Row
100 Supinated Barbell Rows @35/25kg

• Rows should be LIGHT and capable of being done in sets of 10-15.
• Time cap = 10:00