12:00 EMOM

00:00-01:00
Max Cal Row

01:00-10:59
19 Double Unders / Minute
84 Clusters* @ 42.5/30kg
*Chip away at these in the remaining time each minute after the DUs

11:00-12:00
Max Cal Row

Scoring:
1. Total Calories minus number of incomplete clusters
a. If all 84 clusters are completed, add a “zero” to your score
b. If you finish the clusters earlier than min 11, then skip the next DUs and start rowing straight away for the remainder of the time

'1984 Testarossa' commemorates Gökhan Y achieving 500 workouts at CrossFit Central Helsinki.

For Time
80 Cal Row
60 Wall ball

E3MOM for 12min
10 Front squat 60-70 / 35-45kg
50 Speed steps

For athlete who has 5 or more strict unbroken hspu’s

1 x max rep unbroken set of strict hspu
4 x 50% reps of max set

*Every 2min

*Use a mat or abmat + plates on the sides

Kb swing x 12
Single arm Kb push jerk 5+5
Run 150m

Wall ball x 12
Pull up/ring row x 10
Run 150m

Db snatch x 12
Up downs x 10
Run 150m

Metcon
32-24-16-8 calories for men / 24-18-12-6 calories for women
Row or Air Bike
Air Squats
rest 1:1
32-24-16-8 calories for men / 24-18-12-6 calories for women
Row or Air Bike
Wall Ball Shots
Women also perform 32-24-16-8 reps for air squats / wall balls.
time target on air squat part under 8 min and wall ball part under 10 min.
Score is total time.
This Will be performed before the chin ups and today main workout, accessory is the last part.

5 x 8 70%

For time
20 x Rope Climbs
100 x Partner DL 120kg
200 x Box Jump
200 x Pull Ups
100 x C&J 60/40kg