2-3 rounds:
10 lu raises
10/10 kb side bend

Aikaa vastaan

15 T2B/ Linkkaria
50 Tuplaa/Sinkkua
12 T2B
40 Tuplaa
9 ...
30 ...
6 ...
20 ...
3 ...
10 ...

TC: 15 min

7:00 Basic Endurance CrossFit
8:00 Mobility / Shoulder Accessory

15:00 Mobility / Shoulder Accessory
16:00 Basic Endurance CrossFit
17:00 "Helton" ( 7.8.2025 )

10 rounds for time of:
15/12 Machine Calories
15 Wall Balls, 9/6 kg,

Timecap: 20 mins

4 x 10 min emom / rest 2 between

1. 10-15 cal row
2. 15 ab mat sit ups

1. 10-15 cal bike
2. 4-6 str. pull up

1. 10 -15 cal ski
2. 8-12 t2b / v-up

1. 6 -10 x 10m s.run
2. 8-15 push up

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1

• burpee❤️
• istumaannousu

24min Amrap

9/10cal Machine
10 Push Ups / 10 HSPU
30 Rope Jump
10 Sit Up / 10 T2B

Rest 1min Between rounds

AHAFA, as heavy as form allows.

Saturday smash!!

In teams of three

AMRAP 30
A) max calories machine

B)
100 push up
100 box step up
100 sit up
100 Plate GTOH @20/15kg

Squat cleans