Partner chipper
In 8 minutes
100 DB deadlift 2x22,5/15
80 DB hang power clean
60 DB shoulder to overhead
AMRAP shuttle run

Share repetitions with partner. Result is the amount of shuttle runs (1x shuttle run is 7+7m)

AMRAP 34:00 with partner

Row 4000m
Then AMRAP:
2 Wall Walks
4 Hang Power Cleans @60/42.5kg
6 Box Jump Step Downs@60/50cm

Goal: Steady pace when working but efficient fast transitions from partner to partner, One partner completes a full round of the AMRAP part once you get there. Split row as needed.

With a Partner

3x10min (90sec rest)

A) Row
B) SkiErg
C) “Bike”

15-12-9:
Thrusters
– Rest 3:00 between sets

AMRAP 8
4 Bar Muscle-Ups
8 DB Snatches, heavy
16 Wall Balls

7min 30s töitä/30s lepo
tuplanaruhyppy

Complete 1, then 2&1, then 3&2&1, and so on till you get to 12.
The number of exercise is also number of reps per round.
- 1 deadlift 70/50kg
- 2 pull up
- 3 clean 70/50kg
- 4 sit up
- 5 burpee
- 6 front squat 70/50
- 7 push up
- 8 WBS 9/6kg
- 9 TTB
- 10 KBS 24/16
- 11 squat
- 12 DU

Merry Christmas, dear crossfitters!!!

40m DB walking lunges
50 alternating DB hang snatches
40m DB walking lunges
50 single-arm DB hang power cleans
40m DB walking lunges
50 lateral hops over DB
40m DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.

Scaled WOD
For time:
30m DB walking lunges
30 alternating DB hang snatches
30m DB walking lunges
30 single-arm DB hang power cleans
30m DB walking lunges
30 lateral hops over DB
30m DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.

3) 3 rounds for time
10 push ups
10 pull ups
10 abmat sit ups

Emom 10

Kolmosia nousulla, viimeisissäkin V1-V2!