AMRAP 15

20 Push Press 50/35kg
200m Run
8 Chest To Bar

For time :

Byu-in Bike 1979m ( Split as desired )
...into 7 rounds ( Both )
6 Bench Press 45kg
2 Biceps Curls w/ DB´s ( each arms )
...into
Cash-out Bike 2024m ( Split as desired )

*- Today we want as many mixed teams as possible F+M

A. Every 2 minutes for 12 minutes (6 sets):

Straight Legged RDL x 6

Jalat suorana, vältä selän pyöristymistä!!

7:00 on the clock:
30/24 Calorie Bike/Row/Ski:
Remaining time AMRAP:
10 Deadlifts @100/70kg
10 Goblet squat @24/16kg

Rx+: 125/85kg

Extra:
Double Leg Banded Hamstring Curl: 3 x 25

20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks

SCALED WOD
AMRAP 10:
20 alternating walking lunges
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees

3x 6min AMRAP 3min tauot

1)
15 Seinäpalloa
5 Leukaa/C2B

2)
12/9 Cal
10 Punnerrusta

3)
40 Tuplaa/sinkkua
15 ilmakyykkyä

Kelly

5 rounds for time of:
Run, 400 m / 1+½ Stairs
30 Box Jumps, 61/51 cm
30 Wall Balls, 20/14 lbs

• Time Cap 42:00 'Kelly' commemorates Ulla S achieving 1000 workouts at CrossFit Central Helsinki. 'This workout is my first ever workout done at the CrossFit gym. Inner West CrossFit October 31, 2011 😊'

Partner amraps

AMRAP 15
30cal c2bike
30 kbs 24/16kg
30 air squat

AMRAP 15
30cal row
30 Db snatch 22,5/15kg
30 air squat

5min rest between amraps

On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

AMRAP 11

50 Calories Bike
50 Push Press 40/30kg

Split Resp as you Like