Run 200m
1rd Cindy

Row 7 x 500 m 1:1 or with partner

Rest as partner rows

Result is average speed of all seven rounds

AMRAP 20
20 Pistols
20 Wall Balls
20 KB Swings 24/16kg

*at minute 5,10 and 15 – perform 10 Burpee Box Jumps

Takomotor intervals
Every 7 min x 4 ( vaihdellen ja molemmat 2x)

A.)
Bike 30/24 cals
Row 30/24 cals
Box step overs 10 reps 2 x 20 /2 x 15kgs DBs

B.)
Ski 30/24 cals
Kipping pull-ups 20 reps
Russian KB swing 20 reps

L2: 15 C2B

-lepoa tulisi jäädä vähintään 90 sekkaa/ intervalli.

Floor Press: Build to a 1RM in 10 sets. Rest 2:00

• sets should look like 5-4-3-2-1-1-1..
• 3-4 singles over 90% of 1RM
• Make sure spotters are in place

“Wes”

For time:
Run 800 meters
Then, 14 rounds of:
5 pull-ups
4 burpee box jumps, 60/50cm
3 cleans, 85/60kg
Then, run 800 meters

For time:
100 Goblet Squats @32/24kg
*Every minute on the minute complete: 30 Double Unders

• 10:00 Time Cap
• Start with the Double Unders!

9:00 Basic Endurance CrossFit
10:00 Mobility
11:00 Over Head Squat, Technique

16:00 Basic Endurance CrossFit
17:00 Basic Endurance CrossFit

Metcon:
20 mins for quality
7-10 hang power snatch (you pick weight)
5-10 T2B
10-15 KBS 24/16
7-10 OHS (you pick weight)

10:00 Pekka´s Specielt
11:00 Pekka´s Specielt
12:00 Pekka´s Specielt