weighted Pull-Up
5-5-5-5
TM (1 rep reserve every set)

EMOM16
1. 10 Ring row
2. 12 Burpee
3. 14 V-ups
4. 16 KB swing
@24/16kg

2 Rounds:
Alternating A1 and A2.
1.30min ON/1.30min OFF

A1. 15/10cal Assault bike + AMRAP burpee box jumps
A2. 15/10cal Row + AMRAP Front rack walking lunges w/fatbar

Yksi kierros on A1 + A2 eli teet kummatkin osiot kaksi kertaa.
Liiku kovaa, mutta sama vauhti täytyy säilyä kaikissa intervalleissa.

Front squat 5-5-3-3-3-1-1-1-1-1

Tabata, alternate for 16 rounds (8 min)
20/10

Hollow hold
Superman hold
Side plank L
Side plank R

Alternating on the minute x 12 (6 Rounds):
Odd min: 1 Front Squat
Even min: 3 Back Squats
Barbell loaded at 72% of 1RM Front Squat (Both Lifts)

3min amrap:

• 90sek SkiErg (cal.)
• 90sek istumaannousu

5 x 3 V.1-2

2-3min lepo sarjojen välissä.

"Coffland"

tavoite roikkua 6 minuuttia.

joka kerta kun tulet pois tangosta suorita

800 m juoksu
30 etunojapunnerrus

maksimissaan saa tulla pois tangosta 8 kertaa, ei aikarajaa

Partner Workout For Time

100 DUs
Then
2 rounds:
50 Wall balls @ 14/20lbs
40 Kipping pull-ups
30 Push-Up
20 Toes to Bars
10 Burpee Box Jump @ 51/61cm
Then
Max Unbroken elbow plank both working at the same time.

• Record your workout time and also the plank time!
• Plank starts immediately after the final burpee box jump

'New Skills' commemorates Anna V achieving 500 workouts at CrossFit Central Helsinki.

Partner workout:
500 meter Row
Double Kettlebell Front Rack Hold @24/16kg
400 meter Row
Double Kettlebell Front Rack Hold
300 meter Row
Double Kettlebell Front Rack Hold
200 meter Row
Double Kettlebell Front Rack Hold
100 meter Row

*For each round, both partners will trade places rowing, and doing the KB hold for the equivalent amount of time while their partner rows.

Goal: Challenging but sustainable pace on the rower, UB on the hold.
Time Cap 20 mins