For Time:
30 Power Snatches 40/30kg
2,000 Meter Row

100 Wall Balls

Partition However You'd Like!

Front squat 3 x 3

RX´D

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 102,5/70kg
55 wall-ball shots 20/14p ( 10/9 feet)
55-calorie row
55 handstand push-ups

SCALED

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 60/42,5kg
55 wall-ball shots 20/10p ( 10/9 feet )
55-calorie row
55 hand release push-ups

3 x 4:00; rest 2:00 between each.

2 rounds
9 Sumo Deadlift @ 70/50kg
6 Pull-Ups (Any style)
3 Squat Cleans @ 70/50kg
Into
AMRAP Row/Ski/Bike cal

• Score is total machine cals
• Flow: In your 4:00 you try to complete the 2 rounds and then whatever time is remaining you jump on the machine and accumulate calories. Then rest 2:00 and repeat for a total of 3 sets of 4:00.

'Up Your Calories' commemorates Petri A achieving 500 workouts at CrossFit Central Helsinki.

5 RFT
10 Burpees over the bar
10 Muscle snatches 35/25kg

AMRAP 4:00

Renegade Rows + Push-up

1 rep = 1 Renegade Row each + 1 DB Push-up

Row
*every 3min
10 Ring Row
10 Air Squat

Paritreeni

Osio A
2000m soutu tai 4000m pyörä aikaraja 10 min

Osio B
90 Seinäpallon heitto 6/9kg
80 Käsipainotempaus 15/22,5kg
70 Boxihyppy
60 Istumaannousu parin kanssa
Aikaikkuna 10 - 28min

Osio C
Rinnalleveto 1 RM
Aikaikkuna 28 - 35min.

Toistot voi jakaa parin kanssa miten parhaaksi näkee

Wod
13 min amrap
7 Hang power clean right arm
10m Front rack lunge right arm
7 hang power clean left arm
10m Front rack lunge left arm

After each round
5 synchro burpee

1min Bar over Burpee
1min Power Snatch 60/40kg
1min T2B
1min Assult Bike cal
1min T2B
1min Power Snatch 60/40kg
1min Bar over Burpee