AMRAP 12

Byu-in Row 750m
Remaing Time :
10 Wallball Shots
15 Dual DB Deadlift 15/10kg
20 Sit-Ups

2-3rounds:

10+10 Db seated press
10+10 Db suitcase deadlift
10-20 banded pull apart

Squat clean 8x1x85%

Penkkipune pitkä sarja

RX
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (51/51 cm)
– Partners work at the same time.

INTERMEDIATE
For time with a partner:
1,000 weighted box step-ups (10/12.5 kg) (51/51 cm)
– Partners work at the same time.

BEGINNER
For time with a partner:
1,000 unweighted step-ups (30/30 cm)
– Partners work at the same time.

7:00 Basic Endurance CrossFit
8:00 Row technique

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Deadlift + Metcon ( 11.11.2025 )
19:00 Basic Endurance CrossFit

1 power snatch + 1 hang squat snatch @50-70%

Go every 5 min x 8

A. 2 x rope climb
15-20 cal ski/row/bike
30m farmers carry
+ easy zone 2 erg for the remaining time

B.10-15 x pull ups
25-30 x wall ball
20 x front rack lunges @ 1x DB
+ easy zone 2 erg for the remaining time

AMRAP 23 with a partner:
50 calorie ergo
100 KB swings
20 wall walks
– Split work as needed; you go, i go

Ty-veto+Rive riip ap+Ylöst. Pys 2s. Saksiin
5sarjaa
-2+2+2