Partner Workout
30:00 AMRAP
10 Box Jumps
40 Russian Swings @ heavy
10 Box Jumps
80m Farmer Carry @ heavy
10 Box Jumps
1000m Row

'Your Time Has Come' commemorates Janne K achieving 500 workouts at CrossFit Central Helsinki.

3 x complex

3 ring MU

3 ring dip

10s L-sit

scaled

3x complex

5 C2B

5 dips

24 s hollow hold

104 x wall-ball shots
52 x pull-ups

M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target

Time cap: 6:00min

http://games.crossfit.com/workouts/regionals/2016

Metcon (time)

For time:

30 Front rack lunge steps, alt legs 24/16kg KB’s
30/21 Cal row erg
CAP: 4 minutes

Rest 3:00

20 Weighted box step-overs
30/21 Cal bike erg
CAP: 4 minutes

M: 24”, 20kg DB’s
N: 20”, 15kg DB’s

35min AMRAP, I go, you go:
Row 500m,
20 Box Jump,
30 DB snatch,
40 DB Thrusters.

Machine intervals

6 x 1min work/ 1min rest

row / assault bike/ bike erg

*Merkkaa joka kierroksen kalorit ylös

Death by goblet squat

16 minutes:

Death by goblet squat 24/16 kg
First minute 2, second minute 4, third minute 6…..

”Popeye”

20min
5 Rinta tankoon leuanveto
10 Seinäpallo
15 Kahvakuulaheilautus (USA) 24/16kg

A)
Glute Bridge Floor Press
5 x 5 @55-70%, every 60s.
- These are SPEED reps. Move fast!
- Slightly heavier than last week

B)
Elevated Ring Row
4 x 15-20. Rest 60s
- Option: Ring Rows

Metcon (time)

3 Rounds for time:
30 Knees to elbows
30/21 Calories bike erg
CAP: 12 minutes

Rest 3:00

3 Rounds for time:
30 Kettlebell taters 24/16kg
30/21 Calories row erg
CAP: 12 minutes

Accessory (optional):

3-4 Rounds of:
8-12 (per side) Front rack dragon lunges.
1:00 rest
15-20 Squat jumps
2-3 min rest between rounds.