Alternate through
1. 10-15 bent over Row 50/35kg
2. 10-15 bar over Burpees
3. 10-15 box jumps
4. 10-15 superman rocks

1 round of bear 60/40kg (or 75-80% of HS)
10 T2B
20 KBS 24/16
2 rounds of bear
10 T2B
20 KBS
3 rounds of bear
10 T2B
20 KBS

For max cals and reps

:45 Burpees
1:00 rest
:45 Assault Bike
1:00 rest
:45 Double Unders

• Burpees 1 rep = 1 point.
• Bike Cals 1 cal = 1 point.
• Double Unders 1 rep = 0,5 points.
• Score is total points!
• Don't have Double Unders? Do burpees again on the final part!

'Generator' commemorates Esa S achieving 500 workouts at CrossFit Central Helsinki.

3 rounds
3 bar MUs
15 front squats 50kg/35kg
15 cal airbike

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Aikaa vastaan:

21-15-9:

• sumo deadlift high pull (N 24kg / M 32kg)
• toes to bar

What's your biggest training goal for 2018?

12min AMRAP
5 x Pull-up
10 x Push-up
15 x Squat

4 rounds:

10 Burpee Box Over
50 DU

Scale if needed.

Back Squat
5x5 AHAP
Smooth and consistent