Do unbroken sets of front squats for as long as possible

rope climbs, 2 ascents
80/55kg front squats, 2 reps

rope climbs, 2 ascents
80/55kg front squats, 4 reps

rope climbs, 2 ascents
80/55kg front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

DB Lunge x6/leg
*Front foot on 45lb bumper plate

superset with
50 mountain climbers (total)
15 hanging knee tuck

3.5-4min rounds

22min

3 x Rope Climb (5m)

then

10 rounds of;

4 x Deadlift
4 x Pistol Squats Left Leg
4 x Pistol Squats Right Leg
6 x Push-ups

Record time, scaling and other details

'La Fortuna' commemorates Annastiina achieving 500 workouts at CrossFit Central Helsinki.

15 minute 'you go, I go' break down with partner for each section of workout

First,
KB Deadlift x5
KB Swing x 5
SA farmers carry x 5 steps fwd 5 steps bkwd
partner holds regular front plank
* same weight for each exercises

Then,
KB Goblet squat x 5
KB Goblet reverse lunge x5/
partner holds hollow hold
* same weight for both exercises

Then,
1 BW TGU per side
* partner holds front plank

Then,
Start over and repeat.

3 rounds @ 80% pace

30 x Double Under
10 x Thruster @ 45/32,5kg
10 x Wall Ball
10 x USA Swing Kettlebell @ 32/24kg

For Time:
- 10 x Deadlifts (100/70KG)
- 20 x Pull Up
- 30 x WB (20/14 lb)
- 8 x Deadlifts
- 16 x Pull-Ups
- 24 x WB
- 6 x Deadlifts
- 12 x Pull-Ups
- 18 x WB
- 4 x Deadlifts
- 8 x Pull-Ups
- 12 x WB
- 2 x Deadlifts
- 4 x Pull-Ups
- 8 x WB

Kolmen hengen joukkueet. Toistot ensimmäinen kierros 1 toisto, toinen kierros 2 toistoa, kolmas kolme jne..
Seuraavaan kierrokseen saa mennä vasta kun kaikki ovat valmiita.
12min/patteri.

Ringdips
pull ups
barbell rollout

backsquat 80/50
RDL 100/70
good morning 60/30

bent over row 60/40
kb high pull 32/20
t2b

joukkueen kierrosmäärät per patteri ilmoitetaan!

harjoittele tempausta tai työntöä

20 min AMRAP
6 Deadlifts 100/80kg
7 Burpee pull-ups
10 kb swing 24/16kg
10 x 15m shuttle

WOD tänään klo 11-12

Reeni selviää boxilla!