Partner Workout
Every 7:00 x 5 sets
180 Meter Farmer Carry
20 Burpee Box Jumps
Remaining time Row metres until the next 7:00 window

• Split the carry and BBJ evenly and then change on the rower as you wish!

Partner WOD YGIG
30 hang power cleans 60kg/40kg
30 cal Air bike
30 ring dips
30 burpees
10 rope climbs
60 cal row

Karhu CrossFit

SLOW CINDY
30min AMRAP
In pairs, you go - I go:

5 pull ups
10 push ups
15 air squats

Then:
20 min ERGO / 2 min switch with partner
- turkish get ups with light weight

-Clean pull+ hang power clean
80% todays heavy complex

Find todays heavy complex in 12min:
-Clean pull+ hang power clean

For time:

4000m Bike Erg
2000m Row
100 TTB

TC 38

• Work in intervals of 2 minutes on, 1 minutes Off

• Start with the damper higher than usual on the bike. Reduce the resistance as needed on order to maintain 75+ RPM. Have a goal pace to hold throughout or set a goal number of meters each interval to help stay focused.

• Be mindful of your grip on the row handle as we don't want to tax the grip too much by holding on too tightly. Wearing your grips on the rower may be helpful as well. Have goal pace to hold throughout or set a goal number of meters each interval to stay focused.

• Quick small sets on the toes to bar will likely allow us to maintain a solid pace. We don't want to rest too much between sets if we can help it. Try to only chalk during the official rest periods.

• Hop off your machines during breaks to shake out the legs and keep the blood flowing instead of running into lactic acid build up.

WOD (S):

15-12-9
thruster 50/35
pull up (strict)

15-12-9
deadlift 100/70
HSPU (strict)

3 rounds for time
400m run
15 burpee over bar

rest 5 min between workouts

Core:
1:00 hollow hold
1:00 arch hold
1:00 plank

Teams of 2:

3 rounds of:
40 wall ball 9/6
40 OHS 20/15
40 T2B

3 rounds of:
30 DB snatch 22,5/15
30 thruster 30/20
30 burpee over bar

3 rounds of:
20 DB goblet squat 22,5/15
20 hang power clean 50/35
20 C2B

Timecap: 35min

Teams of 3
120-90-60-30
Wallballs @9/6kg
Cal Row
12-9-6-3
Rope Climbs
*200 Meter Run as a team after each round

Rx+: Legless Rope Climbs
TIME CAP = 40:00
First round example: 120 wall balls, 120 cal row, 12 rope climbs, 200m run