Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

SCALED wall walks, box may step up on box jump-overs

RX: Men 22,5kg Women 15kg
S: Men 15kg Women 10kg

Stoppi-kyykky 3x4x65%

Kapea penkki 5-8x1
-eli nousu max1

Bulgarian Split Squat 3x8 / jalka

Salkkunostot 3x8 / puoli

21- 15- 9

• t2b
• wall ball ( 9/6kg )

10:00 Basic Endurance CrossFit
11:00 Kipping Pull Ups, technique
12:00 Basic Endurance CrossFit

15:00 - > CrossFit Open 22.1

Headstand and frog stance practise
- headstance to wall or free
- forg stance free
- do 4-5 sets 10-20sec hold

AMRAP 15
8 pistol squats
12 sit up legs on wall
20 DB STOH (10+10)
- weight that allows you go unbroken set/ hand

Follow The Leader 20 minutes.

Make your own mobility with partner.

Power Clean + Squat Clean
Build to a heavy set of 1 + 1 over 6 sets. Rest 2:00
- Option: Work on technique/practice

21-15-9 reps for time of:

Push-ups
Sit-ups
Back extensions

For time

150 wall balls @9/6kg
Timecap : 12 mins
Extra:
Rower Hamstring Curls: 3 x 8. Rest 60s.

Last tested: 2021.09.30.

“VALENTINE'S DAY SPECIAL”

Partner workout
In 20 minutes:
“Karen” + “Randy” + “Cindy”

"Karen": 150 Wallball 20/14

"Randy": 75 power snatches 35/25

In the remaining time as many rounds of “Cindy” as possible:
5 strict pull-up
10 push-up
15 squat

*Share repetitions with partner