WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES
300/250m Row/Ski/Bike*
10 Deadlifts (70/50kg)

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WORKOUT (FITNESS)

AMRAP x 10 MINUTES
250/200m Row/Ski/Bike*
10 Deadlifts @ light

*Double the metres on the bike
- RPE 7
- Video https://vimeo.com/901064995?share=copy

3x2 v2
2x5 v2

AMRAP 4
25 Double Unders
15 Thrusters 35/25kg
5 Bar Facing Burpees

Rest 3min

In a 4min window
25/20 Calories
+
AMRAP in the rest of the time
8 Handstand Pushups
12 Box Jumps

Soutu 2km aikaa vastaan

Tempaustekniikka tyhjällä tangolla 7min
3 maastaveto
3 korkeaveto riipusta
3 voimatempaus taskusta
3 valakyykky
3 raaka tempaus

Ojentajapunnerrus kuminauhalla x 100

For time : Ski 21097m

7:00 Basic Endurance CrossFit
8:00 Thusters + "Fran" ( 30.5.2025 )

12:00 Mobility + Core Workout

14:30 Pikkasen enemmän
16:00 Mobility + Core Workout
17:00 Thusters + "Fran" ( 30.5.2025 )
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

4x
3min ON/2min OFF
alt. A and B

A) 25/20 Cal.
+
AMRAP of
5 Clean & Jerk 60/40kg
5 Bar over Burpees

B) AMRAP of
15 Wall Balls
35 Double Unders

Clean + Front squat + Jerk: x4