AMRAP 8
2-4-6-8--....Pistols
4-8-12-16-... Deadlifts 80/60kg
8-8-8-8-.... Box Jumps

30m askelkyykky kpn kanssa
50 kp rinnalleveto riipusta + työntö
100/70cal laite

Aikaikkuna 10-15min

Push jerk 5 x 5 (use around 60% your 1RM)

10:00 Bar Muscle Ups + Metcon ( 3.1.2023 )
11:00 "D.T"
12:00 Basic Endurance CrossFit

7x3

-Nousu raskaaseen

7x2

-Nousulla, jätä varoja.

BEC 48

50/40 Cal Any Machine
1:00 Plank Hold
1:00 Wall Sit
1:00 Arc Hold
50/40 Cal Any Machine
0:30 Hanging L-Sit Hold
0:30 Handstand Hold
0:30 Ring Support Hold

12 Days of Christmas with a Partner
*1 Synchro Burpee
2 Double KB Squats
3 Strict Knee Raises
4 Total KB Renegade Rows
5 Deadlifts @60/40kg
6 Box Jump / Step Ups
7 Sit-Ups
*8 Wall Balls Over the Rack
*9 Synchro Shoulder Taps (Handstand or Plank)
10m Plate Pinch Farmer Walk @tough
11 Row Cals
*12 Synchro Walking Lunges

*These movements both partners are working at the same time. Other movements one person works.
Both partners do the full amount of reps listed above. So the KB squats for example first one partner does 2, then the other does 2.

Flow: 1 Burpee, 2 squats + 1 burpee, 3 Knee raises + 2 squats + 1 burpee and so on.

Timecap: 35 mins

handstand practice
*
gymnastics holds 5x 20s on / 40s off

1) hs hold
2) hollow
3) chin over bar
4) plank

4x 2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) AMRAP of
4 Weighted Box Step Ups
8 KB Swings
12 Air Squats

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

D) 12x8m Shuttle Run
+ Max Cal. Bike