Metcon (reps)
With partner 5 rounds, AMRAP in 3 minutes of:

Calories row

1 min rest between sets. Score is the least number of calories rowed in any of the 5 rounds.

Skill - Double-unders

Metcon (reps)

AMRAP in 10 minutes of:
30 Double-unders
10 Overhead squats 40/30kg

3 RFT

21 Double Unders
15 Deadlift 80/60kg
9 Strict HSPU

TC 10

Te-veto+Te riip cm lattiasta
6sarjaa
-1+1

Raaka te nivusilta pys 2s. vastaanottoon+ raaka te riip ap pys 2. vastaanottoon+Te riip ap pys 2s.vastaanottoon
5sarjaa
-1+1+1

Voima te + Voima te riip ap +Vala
4 sarjaa
-2+2+2

50 push jerks (47,5/70 kg)
50 toes-to-bars
35/50-cal Ergo

Scaled WOD
For Time:
35 push press
35 hanging knee raises
20/30-cal Echo bike

80 alternating DB snatches (15/22.5 kg)
80 sit-ups
80 lateral burpees over the DB
800-m run/1000m row/2000m C2Bike

Scaled WOD
For time:
50 alternating DB snatches
50 sit-ups
50 burpees
400-m run/500m row/1000m C2bike

For time Rx´d

10-8-6-4
hang power clean@50/35kg
bar over burpee
* 15 sit up after each round
.
.
For time scaled
10-8-6-4
kbs
burpee over kb
* 10 sit up after each round

Target under 6min, Time cap 8min

6:30 Shoulder Accessory
7:30 Mobility + Core Workout
8:30 "Helton" ( 7.8.2025 )

14:30 Pikkasen enemmän
16:00 Basic Endurance CrossFit
17:00 "Helton" ( 7.8.2025 )
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit