AMRAP 5
20/15 Cal.
10 Deadlifts 80/60kg
10 Handstand Pushups

Rest 3min

AMRAP 5
20 Wall Balls
15 Box Jump Overs
10 DB Snatches 22,5/15kg

Back squat

Back squat 4x12

Rest 2 minutes between sets.

With partner / 4x AMRAP 10

A) row calories
B) 20 Db snatch + 20 box jump
C) echo/ c2bike calories
D) 20 up&down + 30 sit up

Basic Endurance CrossFit

8 Rounds :
3 minutes Row
rest 0:15
3 minutes Bike
rest 0:15

EMOM x32

1) bike
2) 5-10 ttb
3) row
4) 1-5 wall walk

4 Rounds :

1 Minute : 12 - 18 Cal Bike
2 Minute : 10 - 14 Wallball
3 Minute : 15 - 20 Push-Ups
4 Minute : 6 - 10 Toes To Bar
5 Minute : Rest
6 Minute : 12 - 18 Cal Row
7 Minute : 6 Power Clean 70/50kg
8 Minute : 8 - 12 Bar Over Burpees
9 Minute : 3-6 Bar Muscle-Up
10 Minute : Rest

Shoulder Press

5-5-5-5

After each set 10 DB Row Each Arm

Go Every 3:00

Gymnastics strength

strict c2b 2-3 x 3-6 (hollow body pos.)
strict ring dip 2-3 x 3-8

2+ reps in tank

Scaled strict pull up / banded ring dips / go bigger rep scheme if needed

OPTIONAL GYMNASTICS
3-4 rounds: 2-5 RMU
Rmu practice 3-4 rounds for quality/technique

CrossFit Open 24.2.

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Scaled:
• Single unders
• Weights: ♀ 95 lb (43 kg) / ♂ 135 lb (61 kg)

Overhead or Front Squat
3x8
Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
RPE 7-8
Week 2 of 6