27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)

SCALED WOD
For time:
21-15-9
Hanging knee raises
Push-ups from the knees
Russian KB swings

RX:
Every 2.30min x 5
1-2 set of T2B (target 8-10)
40 DU

Scaled:
Every 2.30min x 5
1-2 set of ring T2B or leg/knee raises (target 8-10)
20-30 DU

Skaalaukset: DU->40-50 SU or 30s DU harjoittelua

On the minute for 9min
1. 8-12 toes to bar + AMRAP burpee to target
2. Wall ball 20/14
3. Rest

Rest 3min

On the minute for 9min
1. 8-12 box jump 60/50 + AMRAP DB reverse lunges 22,5/15
2. One arm DB devil's press 22,5/15
3. Rest

Handstand practice 15min

+

Gymnastics holds

5rounds:
20s ON/40s Off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

In teams of two, 5 rounds:

30 Alternating Partner Wall Balls
20 Toes to Bar
12 Clean & Jerk 60/42.5 kg
20 Burpees Over Bar

• Team of three? Hold of choice e.g. handstand during the wall balls. Extra theme commitment points for wall sit with plate 💀
• Split TTB, BOB, C&J as desired.
• Rx+ synchro 20 TTB per round.

'KITT vs KARR' commemorates Tuukka T achieving a remarkable 2000 workouts at CrossFit Central Helsinki.

PERFORMANCE

4 ROUNDS FOR TIME
30/25 Cal Bike/Row/Ski
20 V-Ups
10 Front Rack Alt. Lunges (60/42,5)
3 Rope Climbs

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FITNESS

4 ROUNDS FOR TIME
25/20 Cal Bike/Row/Ski
20 Tuck-Ups
10 Front Rack Alt. Lunges (moderate)
1 Rope Climb / 6 Strict Pull-Ups or Banded Pull-Up

• Cap 20:00
• RPE 8
• Video: https://vimeo.com/935335645?share=copy

Partner workout

25min AMRAP
24 wall ball 20/14
8 bar muscle-up / jumping BMU
6 wall walk

Split reps with partner

PERFORMANCE

2 SETS
2 x 5:00 AMRAP; rest 1:00 Between
10 Up-Downs
10 DB Goblet Squats (22,5kg/35lbs)

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FITNESS

2 x 5:00 AMRAP; rest 1:00 Between
10 Up-Downs
10 DB Goblet Squats @ moderate

• Pick up where you left off.
• RPE 7
• Video: https://vimeo.com/903192026?share=copy

PERFORMANCE

EMOM x 20 MINUTES
MIN 1&2 - 30/25 Cal Bike/Row/Ski
MIN 3 - :50 Max Ring/Bar Muscle-Ups
MIN 4 - 30 Sit-Ups*
MIN 5 - Rest
*15-25 Reps of GHD Optional

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FITNESS

EMOM x 20 MINUTES
MIN 1&2 - 25/20 Cal Bike/Row/Ski
MIN 3 - :50 Max Kip Pull-Ups / Jump Pull-Ups / Chin Over Bar Holds
MIN 4 - 10-20 Sit-Ups
MIN 5 - Rest

• RPE 8
• Video: https://vimeo.com/903191567?share=copy

EMOM x 8 MINUTES
Complete Gymnastics Option;

A) 2-3 Strict (Banded) Pull-Ups
B) 1-2 Strict Chest to Bars
C) 1 Strict Ring Muscle-Up