In 12 mins :
RX - Build to a 4-Rep Moderate Overhead Squat*
SCALED - Build to a 4-Rep Moderate Front Squat*
*Take weight from the floor to hang and then into the overhead or front position. Build slightly past workout weight.

8 minutes to complete:

30-20-10 reps of:
Kettlebell C&J 32/24kg
Calories row

Rest 2 minutes

8 minutes to complete:
30-20-10 reps of:
Toes to bar
Wallball shots 20/14lb

”Joshie”

3 Rounds for time:
21 DB Squat snatches,R
21 L pull-ups
21 DB Squat snatch, L
21 L pull-ups

Men: 20kg, Women 10kg DB.

CrossFit Open 16.4

13min AMRAP
55 deadlift 100/70
55 wall ball 20/14
55 cal row
55 handstand push-up

E3MOM x4:
4 pause back squat (4s pause at the bottom)
- RIR 1-2 viimeisellä setillä eli pieni korotus viime viikosta

PERFORMANCE

AMRAP x 12 MINUTES
2 Hang Power Snatch (52,5/35)
4 Overhead Squat
8 Toes to Bar
24 Double Unders

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FITNESS

AMRAP x 12 MINUTES
2 Hang Power Clean (Moderate)
4 Front Squat
8 Kipping Leg Raise
48 Single Unders

• RPE 8
• Video: https://vimeo.com/910340257?share=copy

OHS

5-4-3-3

find moderate/ heavyish, not all out

50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (42,5/60 kg)

Scaled WOD
For time:
25-20-15-10-5
Air squats
3-6-9-12-15
Push presses

AMRAP 10-12min

45s machine 30s easy&15s fast
5+5 kb suitcase deadlift
5+5 kb hang snatch
5+5 kb ohs
5-10 snowangel

AMRAP x 15 MINUTES
400m Run / 1½ x Stairs*
10 Toes to Bar or Knees to Chest
20 Walking Lunges
:30 Plank or Knee Plank

• RPE 6-7, take it a bit easier today!