20 x Front Squat @ 80/55kg
3 x Stairs / 1.2km Run
20 x Walking Lunge @ 32/24kg (per hand, at side)
2 x Stairs / 800m Run
20 x Deadlift @ 100/75kg
1 x Stairs / 400m Run
then
10 rounds
5 x Strict Pull-Up
10 x Push-Up
15 x Squat

'The Dickhead' commemorates Robin T achieving 500 workouts at CrossFit Central Helsinki.

“Holley Girl”
20 rounds for time
5 wallballs
3 HR push ups
1 power clean 60/40
(RX+: 80/50, HSPU)

Bench Press 5x4

TRX Row (Neutral Grip) 5x10

Mobility 45-60sec

4.5min rounds
25min

STRETCH OF THE DAY (after class)
-Shoulder Internal + External Rotation

3 kierrosta
5 m valakyykkykävely etuperin 15/20 kg
5 m valakyykkykävely takaperin 15/20 kg
10 kippiä
5 PEP
3 skin the cat

7 deadlifts @ 100/70 kg
30 air squats
7 hspu

Front squat 1RM

8 rounds, for consistent times.
10-15 x Row Cals
6-8 x Bar Dip or Box Dip Feet Up or Box Dip. Tempo 31X1
4-6 x Deadlift. Tempo 30X1

• Alternate rounds with a partner or work:rest 1:1

Chin up
3 sec pause at the top of each rep
4 x 6

ssw/

Alternating Crab Reach
3 sec pause at the top of each rep
4 x 3/

ssw/

Torsion Control
3 sec pause at the top of each rep
4 x 8/

3 min sets
15 minutes

12 rounds of:

70s. Calories row
20s. Rest
70s. AMRAP of 5 Power cleans (40/30kg), 20 Double unders
20s. Rest

7 rounds, every 4min:
Run around the Box,
10 KB/DB Push Press