PERFORMANCE

AMRAP x 15 MINUTES
10 Toes to Bar
15/10 Cal Bike/Row/Ski
10 Chest to Bar
15/10 Cal Bike/Row/Ski
10 Shoulder to Overhead (60/42,5)
15/10 Cal Bike/Row/Ski

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FITNESS

AMRAP x 15 MINUTES
10 Leg Raises
12/8 Cal Bike/Row/Ski
10 Jumping Pull-Ups
12/8 Cal Bike/Row/Ski
10 Shoulder to Overhead (moderate for unbroken set)
12/8 Cal Bike/Row/Ski

• RPE 8

EMOM16
1. 10-12 Plate turkish sit up
2. 6/6 Single arm ring row
3. 10m+ 10m Dual KB mixed carry (front rack + OH)
4. 40s Row @70% effort

Outdoor sport 60-90min
*
run, walk & bike

Emom x30
1) monostructural
2) 6 pull up + 12 DB`s reverse lunge
3) rest or skill/core of your choice

9:00 Basic Endurance CrossFit
10:00 Snatch + Metcon ( 30.3.2024 )
11:00 Mobility

15:00 Mobility
16:00 Basic Endurance CrossFit
17:00 Snatch + Metcon ( 30.3.2024 )

Emom 8

1) 3 Mavea (keskiraskas)
2) 3-10 Hspu

EMOM 10

1 x Hang Squat Clean + Split Jerk. Building Heavy ( Press out not allowed )

EMOM 10

1 Power Clean + Push Jerk. Building Heavy. ( Press Out, not allowed )

CROSSFIT GAMES OPEN 24.3
TBA

RX:
E2minx 4
5 HSPU (3-0-X-1)

Scaled:
Every 2min x 4
5 Pike box HSPU /Pike HSPU (3-0-1-1)

Huom!
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