PERFORMANCE
5 x 3:00; Rest 1:00
50 Double Unders
25/20 Cal Bike/Row/Ski
Max Alt. Pistols w/ Time Remaining...

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FITNESS
5 x 3:00; Rest 1:00
75 Single Unders
20/15 Cal Bike/Row/Ski
Max Air Squats w/ Time Remaining...

• RPE 7
• Video: https://vimeo.com/868236575?share=copy

2 rounds: 2min ON/1min Off
1) c2bike
2) air squat
3) row
4) kbs
5) ski
6) sit up
7) echo
8) up&down
9) DU
10) 400m run

Score = total reps

Front squat

3x12 70-80%@1RM

Every 90s x 8 (Alt A & B)

A) 4-4-3-3 Ring dip V.1 (2-1-X-1)
B) 4-4-3-3 Pull up V.1 (2-0-X-1)

7:00 Basic Endurance CrossFit
8:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Basic Endurance CrossFit

RX
FOR TIME
60/50 Cal Bike/Row/Ski
50 Back Rack Alt. Lunges @43/30kg
5 Rope Climbs
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
3 Rope Climbs

SCALED
FOR TIME
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges @30/20kg
1-3 Rope Climb or Half Climb or 8 x Floor to Stand
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
1-2 Rope Climb or Half Climb or 6 x Floor to Stand
30/25 Cal Bike/Row/Ski
20 Back Rack Alt. Lunges
1 Rope Climb or Half Climb or 4 x Floor to Stand
RPE 7
Timecap: 30 mins

FINISHER
2-3 SETS
8-10 Barbell Rollouts from Knees
12-15ea Single Leg Glute Bridge
Put working foot on 20kg plate for glute bridge

Strength (load)

Overhead squat 3 sets of 1, AHAP.

Metcon (reps)

AMRAP in 25 minutes of:
400m run with DB
20 Pull-ups
35 Push-ups
50 Air squats

M: 22,5kg N: 15kg

4x 3min ON/2min OFF
alt. A and B

A.30/25 Cal.
20 Wall Balls
+
Max Shuttle Runs (7,5m) in the remaining time

B.AMRAP of
24 Double Unders
8 Double DB/KB Clean & Jerk
4 Burpees

8 min
8 Kp tempaus vuorokäsi 22,5/15kg
8 Kp askellus boksin ylityksellä 60/50cm

A tekee koko kierroksen
B kannattelee tankoa maastavedon yläsennossa 70/50kg
Rooleja saa vaihtaa täyden kierroksen jälkeen, mutta vaihtamien ei ole pakollista.

Tulos toistot

8-9 min lep0

9-15min

Tempaus 1 RM
8 boksin ylitys hypyllä (per tekijä) ennen jokaista nostoa

Tulos molempien kisaajien parhaan hyväksytyn tempauksen kilot laskettuna yhteen.