Nopee Metcon

100 Wallball shots for time 9/6 kg

Timecap: 5 minutes.

*Parissa lähdössä jos paljon porukkaa tunnilla!

"Diane"

21-15-9 reps for time
Deadlift 100/70
Handstand push-up

1 Rinnalleveto raakana
1 Rive riipusta kyykkyyn
2 Työntöä

*Päivän paras 👊

FOR TIME
with pair I go, you go

100 air squat
100 db snatch
100 push up
100 box jump
100 TTB/TTR/Knee raises
100 wall ball
100 DU
100 burpee
100 sit up
100 cal row

EMOM 52

45 s on/15 s off

Hearts: Pull-up /Push-Up
Clubs: Push-up /Pull-Up
Diamonds: T2B / Wall ball
Spades: Wall ball / T2B

Basic Endurance CrossFit

6 Minutes Any Machine
10 Reverse Flyers
10 Biceps Curls
6 Minutes Any Machine
15 Reverse Crunch
15+15 Side Crunch

20 Minutes For Quality :

10 Banded Floor Angels
2 Skin The Cat
8 Jefferson Curls
1:00 Active Bottom Squat Hold 50/35kg

2-3rounds:

3-10 strict pull up
10-15 snowangel

3 Rounds For time :

12 Shoulder Press 40/30kg
12 Reverse Lunge 40/30kg
4 Box Jumps 30"/24"

TC 9

Tempaus