Partner workout.
21-18-15-12-9 reps of
Row Cals
Wall Ball @ 6/10kg
Burpee
USA Swings @ 16/24kg
then...
20m Each of 'kottikärry' walk (wheelbarrow walk) to finish.

• Partners will both complete one movement (e.g. row 21 cals), before advancing.
• Only one person working at a time.

'70's Show' commemorates Pia P achieving 500 workouts at CrossFit Central Helsinki.

Metcon:
“Hang squat clean beep test”
1 hang squat clean on the minute 60/40
add 1 rep each minute, as far as possible

AMRAP 7 min:

9 KB Swings (32/24 kg)
3 Squat Cleans @ 65%
5 Ring Pushups

12min
Work to a 1RM of the complex
Power Clean + Hang Clean

PartnerWOD
For time and reps

10min AMRAP
50 Power Cleans 60/40kg
40 Cleans (Full)
30 Hang Power Cleans
20 Jerks
10 Thrusters

rest 3min

7min Burpees

rest 3min

1 Mile Run (together)

Every 2min for 20min (5 sets) of each:
Station 1 - Back squat x 6 reps @ 30X1
Station 2 - Strict supinated grip pull ups x 6 reps @ 21X0
(add weight if possible)

5 rounds for time of:
12 x push presses 30/40kg
12 x KB swings 24/32kg

PartnerWOD
For time:

Ground to overhead 5000/3500kg (mix 4250kg)
50 Toes-to-bar
Deadlifts 5000/3500kg (mix 4250kg)
50 Pullups
100 Burpees
50 Situps
2 Rope Climbs
100 Split Jumps

(Jämför Monster 10/2015 och 37/2015)

WOD
3 rounds For time:
400m run
25 KB swing 53/35#
25 goblet squats 53/35#
25 jumping jacks

12 DL
9 Hang power clean
6 S2OH

(Rx: 50/35kg)