3-3-2-2-1-1-1

*Nousu päivän parhaaseen

A) For Time
21 Shoulder to Overhead (52,5/35kg)
3 x Wall climbs
1 x Stairs
21 Front Squats (52,5/35kg)
15 Shoulder to Overhead
2 x Wall climbs
1 x Stairs
15 x Front Squats
7 Shoulder to Overhead
1 x Wall Climbs
1 x Stairs
7 x Front Squats

B)
Accumulate 4 min hang on a bar
Every time you drop stop the timer and make 10 burpees

'I Will Recover From This and Be Happy Again' commemorates Camilla N achieving 500 workouts at CrossFit Central Helsinki.

4x 1min ON 1min OFF

12 KP/KK mavea
9 KP/KK raakapunnerrusta
6 KP/KK kyykkyä

*Jatka aina siitä mihin jäit.

Back Squat
Build to a heavy 1 in 8 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1,1
- Goal: +2.5-5kg PR
- Option: 5 x 5 building each set as confidence allows

10x60 %
8x 70 %
6x 75 %
4x 80 %

Row with partner in 17 minutes max. Calories.

• Every 2 min perform 5 synchro Burpees .

You can change rower as you like.

1)
Strict Pull-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Pull-up

2)
Handstand Push-up: 2 x max. 1:30
Option: Box Pike or Pike or DB Shoulder Press with a weight that allows 5-10 reps on the first set

3)
Strict Chin-ups: 2 x max. Rest 1:30
Option: Partner or Self-Assisted Chin-up

4)
Push-ups: 2 x max. Rest 60-90s
Option: Incline push-ups at an angle that allows 10-20 reps on the first set

Open Workout 22.3

Foundation:

For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters

Time cap: 12 minutes

Scaled :

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

30/20kg, then 38/25kg, then 47/30kg

Time cap: 12 minutes

RX´D

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

43/30kg, then 52/34kg, then 61/38kg

Time cap: 12 minutes

Time or Reps.

EMOM 30:
Minute 1: 9 Toes to Bar + Max Push-ups
Minute 2: Calorie Row / Bike / Ski
Minute 3: Rest

Score: Total Reps of Push-ups + Row Calories

Light Option

EMOM 30:
Minute 1: 9 knees up + push ups (30-40sec work)
Minute 2: 30-40 sec Row / Bike / Ski
Minute 3: Rest

For time
21-18-15-12-9 reps
Overhead Squats 42,5/30kg
Toes-to-bar