33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)
Men use 95 lb./ 42,5kg
Women use 65 lb./30kg

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

https://games.crossfit.com/open

0:00–15:00 “We got balls” – For time

1–2–3–4–10–4–3–2–1 sync shuttle run
10–15–20–25–100–25–20–15–10 wall ball

RX: 6/9 kg (14/20 lb) | normaali wb target (274/305 cm)
Scaled: 4/6 kg (10/14 lb)

Time cap: 15 min

Yksi viivajuoksu on 7,5 m edestakaisin = 15 m yhteensä. Juoksu synkronoidaan kummassakin päässä. Wall ballit saa jakaa miten haluaa.

Tulos on joko aika tai yhteenlasketut toistot 15 minuutin aikarajan täyttyessä.

Ikäryhmät:

Masters 50–59, 60+:
RX:
4/6 kg (10/14 lb) | normaali wb target (274/305 cm)
Toistot:
1–2–3–4–5–4–3–2–1 sync shuttle run
10–15–20–25–50–25–20–15–10 wall ball

Scaled: -

Tarkemmat ohjeet ja standardit täällä.
Instructions in English here.

21-15-9
Thruster 37,5kg/25kg
Burpee
For Time
(Time cap: 10min)

5 x (clean + hang clean + front squat + 2 x jerk)

3 rounds for time:

• 400m run
• 10x thruster @50-60%1RM

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

For time 5-4-3-2-1 reps of:

• Muscle-up
• Bear complex (135/95 lbs)

Bear complex = Power clean + front squat + push press + back squat + push press behind the neck. Thrusters are allowed, squat cleans / squat clean thrusters not. Re-griping between sets also allowed.

In 20 minutes 5 rounds of:

• 10 pulls on rower (damper 10)
• max unbroken reps hang power clean 70/45kg (challenging weight, approx 6-10 reps)

Rest as needed

20min amrap with partner

• 3 power clean 60/40kg
• 3 front squat
• 3 shoulder to overhead
• 100m run

One person does the whole cycle while the other one rests.

5 rounds:

• 500m row
• 400m run