For time :
50 Bar Over Burpees
5 Clean 100/70kg (Teen 85/55)
3 RMU
35 Bar Over Burpees
3 Clean 110/77,5kg (Teen 90/60kg)
3 RMU
20 Bar Over Burpees
1 Clean 120/85kg ( Teen 95/65)
3 RMU
TC 15 min.

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Warmup: Ristinolla wallball

For time: (yksin tai pareittain)

3000m row
300 jump over rower
300 GTOH wallball

Rest day - what did you do?

SuperSet

DB Floor Press - neutral grip
5 x 8. Rest 45s.
- 5 working sets same weight.

Wide Grip Pull-up
5 x 5. Rest 45s.
- Rx+: 30X2 tempo
- Options: Rx+, RX, Chin-Up, Partner Assisted for some/all reps.

Every 6min for 4 rounds
90 double under
25 sit-up
20 box jump 60/50
15 handstand push-up / DB push press

For time:

In teams of 3:

3 rounds "IGYG"
30 DU
10 pull-ups

400m med ball carry 9/6
"synchro"

63-42-21 "split however"
Clean (anyhow)
HSPU

400m med ball carry 9/6
"synchro"

3 rounds "IGYG"
30 DU
10 T2B

Weights:
M: 60-75-90
F: 40-50-60

The whole team must have completed med ball carry before moving to next section. No time cap.

”Helen”
3rft:
400m run
21 KB swing
12 pull ups

Partner WOD:
12min window find heavy "2 jerk"

*
3min rest
*

15min AMRAP

20cal row
10 stoh, 60/40kg
10 box over jump

(Total 30min)

15 min amrap

Buy in: 100 DUs
Then
1 Kipping Pull up
1 Shoulder to Overhead @60/42,5kg
1 Burpee Box Jump Over @ 61/51cm
2 Kipping Pull up
2 Shoulder to Overhead @60/42,5kg
2 Burpee Box Jump Over @ 61/51cm
then 3,4,5 and so on

'Brain Freeze' commemorates Viivi N achieving 500 workouts at CrossFit Central Helsinki.