AMRAP 10

2-4-6-8-10-12-14....

Front Squats
Push Press
Pull-Ups
Double Unders

Barbell 42,5/30kg

For time

row 500m

7:00 Mobility
8:00 Basic Endurance CrossFit
9:00 "Helton"

12:00 Core

16:00 "Helton"
17:00 Basic Endurance CrossFit
18:00 Mobility
19:00 Bar Muscle up, Technique

For time
600m Run
+
21-15-9-15-21 reps of Wall Balls
12-12-12-12-12 reps of DB Snatches (heavy)
+
300m Run

Deadlift 4x3 @80-85% of 1RM

Cooper Test

Run 12 minutes ALAP

Vänärillä.

7 Rounds For Time:
7 Power Snatches 35/25kg
7 Toes to Bar
7 Box Jumps

Power Snatch for load:
#1: 2 reps

4x
2min ON/2min OFF

A) 4 Devils Presses
5 Box Step Overs (with DBs)
+
Max Calories in the remaining time

B) 3 Rounds of
3 Pushups
5 Situps
7 Squats
+
Max Wall Balls in the remaining time

PERFORMANCE
AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts @ approx 80%
3-6-9-and so on...
Hand Release Push-Ups
5-10-15-and so on...
Wall Balls @20/14

---

FITNESS
AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts @ approx 70%
3-6-9-and so on...
Push-Ups
5-10-15-and so on...
Wall Balls

• RPE 8
• Video: https://vimeo.com/831616419?share=copy