4 Rounds with a partner. Each round for time:
36 x Calories Row
9 x Push Jerk @ 80/55kg

• One person completes a full round, then the other goes.

10-15 Wallball (Ub)
20 Sit ups
10-15 Push ups
20 Ab twist with plate

(HR: 70-85%)

Odd: 10-15 wall ball
Even: 10-15 C2B

21-15-9-15-21reps of:
Push Press 50/35kg
Knee to elbows

(Jämför med technic 32/2015)

3 x 3 muscleclean
3 x 3 power clean

5 x 3 split jerk practise fron short split to long split

5 x 3 split jerk from the rack

Nothing to do? Let's hang! Hang for 10 minutes. Not in one go, but in sections throughout the day. Again, use a pull up bar, rings or some other safe option.

4 rounds with partner;

30 x Air Squat
20 x V-Up
10 x Burpee

After both have completed 4 rounds, 5 somersaults each as a finish.

'MoJo' commemorates Monica U achieving 500 workouts at CrossFit Central Helsinki.

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:
Row 250m
10 x Burpee

7min AMRAP of:
7 x Strict HSPU
7 x Ring dips
7 x Burpees

8min AMRAP of:
8 Burpee
8 KBS 24/16kg
8 Pullups

3min rest

8min AMRAP of:
6 Toes-to-bar
8 Box Jumps
5x15m Shuttle run