Every 3min for 4 rounds
12 bent over row
8 shoulder press @60-80% 1RM

Every 3min for 4 rounds
8 Back squat @65-80% 1RM

Find a heavy complex in 20min.:

1 Snatch pull
1 Hang Squat snatch
1 Low Hang Squat snatch
1 OHS

EMOM until failure!

2 Air Squats + Run 10m (5m out and 5m back)
- Add 2 squats each minute until failure.
- You must finish your run before the start of the next minute.
- After failure, take a 1 minute break, and then every minute until everyone has finished the wod - do 30 seconds of burpees.

'1001 Helsinki Nights' commemorates Totti B achieving 1000 workouts at CrossFit Central Helsinki.

Core tabata

8x 20sec ON / 10 OFF

Mountain climbers

Aikaa vastaan TC 10 min

100 bar facing burpee
Parilla maastavetopito lajin 3 max kyykkytuloksella.
Burpeet lasketaan vain, jos parilla on pito

6x2 min
16/20 cal soutu + max reps käsipainokyykky 15 kg/22,5 kg

Tulos: tehdyt kyykyt

20 min AMRAP

6 ring dips

12 lunges 60kg/40kg

12 kb swings 24kg/16kg

6 sitting leg raises

12+12 side crunches

2 rounds:

Amrap 4min

A) echo calories

B) c2bike calories

rest 2min
(A+B+A+B = Total 22min)

20min

10 kyykky pallo/säkki sylissä
10+10 matkalaukku maastaveto kahvakuulalla
10+10 korkea polvi askellus paikallaan kahvakuula eturäkissä
10-20 etunojapunnerrus