”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.

Snatch + hang snatch
3x1+2 @60-70% 1RM
3x1+1 @80-90% 1RM

4x max reps Strict chin-ups
- 1min Rest

6 min EMOM
8 thrusters 50kg/35kg
1 min rest
6 min AMRAP
12 T2B
12+12 side crunches
12 kb-snatches, alternating 24kg/16kg

1A) Hand stand 5x20s
1B) stirct c2b 5x5+ 1, 10s negative

Rest day - What did you do?

AMRAP 9

5 Power Snatch 60/42,5kg
10 Wallball 12/9kg (30/20p)

Basic Conditioning 70 minutes

Row 5 minutes
30 Weighted Sit Ups
30 Shoulder Tap (Plank pos.)
Bike 5 minutes
12 Chest to bar
10 + 10 DB Press
Ski 5 Minutes
30 Pistols, alt.
50 Double Unders (unbroken) 3 attempts, if you fail perform 30 burpees.