3 Rounds for time:

7 Deadlift (Use 2/3 of 1RM)
14 Chest-to-bar pull-ups
200 m Row

2 × tabata (1min tauko kierrosten välissä):
-punnerruspito
-L-pito roikunnassa
-kyykkypito seinää vasten
-vatsapito

CrossFit Open 2013, wodi viikolta 2

10min amrap:
5 x shoulder to overhead 50/35kg
10 x deadlift 50/35kg
15 x box jump 60/50cm

100 dippi
100 pistooli kyykky
100 abmat
100 hyvää huomenta
30min time limit

AMRAP 12min
Sprint 50m
Askelkyykky 50m (20/10kg päänpäällä)

40m Resistband Run
10 x Loading 40/30kg
4 Rounds, For Quality

At 80% pace;
50 x Box Jump (step down) @ 61/51cm
40 x Dumbbell Walking Lunges
30 x Row Calories (or Bike 24 cals)

“Fran”

21-15-9 Reps for time:
Thruster (95 / 65lbs)
Pull-up

Every minute on the minute:
Snatch grip deadlift
Power snatch
OHS

Record time, weight and any scaling.