25 minutes for :

5 + 5 Windmill
60s Wall Sit
10 Glute Bridge Walkout
3 + 3 TGU
1:00 Active Spiderman

For time
20 floor presses 60kg/40kg
20 C2B
20 hang power cleans 60kg/40kg
20 ring dips
20 back squats 60kg/40kg
20 burpees

jerk 3-2-1

4 RFT :

250/225m Row
15 Kettlebell Swing 32/24kg
20 Ring Row

TC 15

4x
2min ON/2min OFF
+
4x
90sec ON/90sec OFF
+
4x
1min ON/1min OFF

A) BikeErg
B) SkiErg
C) Echo Bike
D) Row

Every 5:00 x 4 sets
10 Strict Pull-ups
10 Strict Handstand Push-ups
500 Meter Row

• Rx+:15 Reps each, C2B Pull-ups

Partner 18:00 AMRAP
42 Double Unders
32 Cals Bike/Row
22 USA Swings
12 Thrusters
2 Rope climbs

'The Chickadee' commemorates Tracey B achieving 500 workouts at CrossFit Central Helsinki.

• Weight choice should be challenging for the required reps - remember you are splitting in half with your partner!

For time
50/40 Cal.
40 KB Swings 24/16kg
30 C2B Pullups
20 Heavy DB Snatches
100 Double Unders
20 Heavy DB Snatches
30 C2B Pullups
40 KB Swings
50/40 Cal.

For time :

Shuttle Sprint 10m
10-1
Box Over Jumps 24/20"
1-10

TC 10 min

Hang Squat Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets. Rest 2:00
- Option: Technique practice.