RX:
EMOM15
1. 2-4 Bar MU or Ring MU
2. Max time L-sit hold (target +15s)
3. 8-12 Burpee
4. 15-20 Arch rock
5. Rest

Scaled:
EMOM15
1. 6-12 Pull up
2. Max time knee tuck hold (target +15s)
3. 6-10 Burpee
4. 15-20 Arch rock
5. Rest

PERFORMANCE
FOR TIME
50/40 Cal Bike/Row/Ski
-Immediately Into 10 ROUNDS
3-5 Strict Handstand Push-Up
5 Deadlifts @100/70kg
-Immediately Into
50/40 Cal Bike/Row/Ski

---

FITNESS
FOR TIME
40/30 Cal Bike/Row/Ski
-Immediately Into
10 ROUNDS
5 DB Push Press
5 Deadlifts @ moderate
-Immediately Into
40/30 Cal Bike/Row/Ski

• RPE 8
• Video: https://vimeo.com/858896197?share=copy

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 2-Rep Power Clean

50min in pairs

Hietsu / Sörkkä Run
Together

then

YGIG
10 MB Clean - 10 Sit Up
15m OH Lunge w/MB - 10 Hollow Rock
12 Lat push down - 10 Superman Rock

For Quality:
5 rounds of
Sled Push 20m
Sled Pull 10m
Weighted Strict Chin-up 3 reps
Row 500m

Record thoughts, weights and row times.

Deload.

16min x OTM
Bar Dip 2-10 reps
Broad Jump 2 x 10m,
Strict Ring Pull-up (with false grip) 1-10, rest 1min
Rest 1 min

Record any details.

In 15mins, go as far in the ladder as possible unbroken of;

1, 2, 3, 4 and so on Front Squat @ 90/70% of your bodyweight.

• Each round at one rep.
• You may rest as long as you want between rounds, but the goal is to get as far up the ladder as you can.

Record weight used, total reps and other details.

For Time
21 - 15 - 9 reps of
Hang Snatch
Burpees Over Bar
Wall Balls 14/20 lbs

• Power or squat snatch acceptable. Challenging, but sustainable, weight on the bar.
• Jump over the bar RX for burpees.

'Sugar & Spice' commemorates Andreea A achieving 500 workouts at CrossFit Central Helsinki.

EMOM x 6 MINUTES
1 Hang Power Snatch + 1 Hang Squat Snatch
or
1 Hang Power Snatch + 1 Overhead Squat

• Moderate weight, focus on quality positions