20 min amrap
-15/12 cal row
-10 ground to overhead 40/30kg

In this year's advent calendar we have collected some alternative Christmas food recipes that are not only delicious but also easy to cook and paleo friendly.

First, we'll present roasted sweet potato with thyme, garlic, cinnamon, and cayenne pepper.

You'll need (For 4 people):

• 2 large sweet potatoes
• 3 tablespoons of olive oil
• 3-4 garlic gloves chopped
• 1 teaspoon of cinnamon
• 1 teaspoon of cayenne pepper
• thyme leaves (4-5 sprigs)
• salt and pepper for the taste

Cut the sweet potatoes into half cm slices and mix them in a bowl with other ingredients. Spread the slices on an oven tray and cook in 230° Celsius for approximately 30 minutes or until the slices are soft from the middle and crispy at the edges.

We'd love to hear about your special Christmas recipes. Share those in the comment section.

• Use 25kg plate under your feet
• No belt
• Clean grip
• Dead stop barbell on every lift
• Rest 3-4 minutes btw sets

Against a 10min running clock, complete the following:
Row 1000m
Immediately followed by....
As many rounds and reps as possible of:
40 x DU
30 x Wall ball shots
20 x Ring dips

For Quality
4 Rounds (30-40sec ON/20-30sec OFF)
Hollow Hold
Handstand Hold
KB Front Rack Hold (heavy)

rest 2min

EMOM 12
For Quality
10m Handstand Walk
5/5 Pistols
10-15 Barbell Rollouts

”Sage at 20”

20min amrap:

• 20 thruster (N 42,5kg / M 60kg)
• 20 leuanveto
• 20 burpee

Aikaa vastaan:

• 750m soutu
• 100 tuplanaruhyppy
• 30 burpee soutulaitteen yli

Clean 6x2x90%

CrossFit Jeppis November Challenge.
Spend 10 minutes in squat every day! Not in one go if you can`t, but in sections throughout the day.

3 rounds
4 bar MUs
3+3 TGUs 24kg/16kg
8 ring push ups