Author: The Black Book

5 sets,
Squat Snatch + 2 x ohs
Heavy as technique allows

5 Rounds:
15 Power Snatch 35/25
10 Ring Dip

cap: 8min

Open Gym

Weighted Pull-up
2-2-2-2-2

25 min Team AMRAP of,
200m Run
15 Box jump 60/50
10 Thruster 42,5/30
Rest

Test,
Vertical Jump

10 Min OTM,
“Chelsea”
5 Pull-up
10 Push-up
15 Squat

Recovery Foam Rolling

Regionals Events 2&3

Find your 3rm OHS
in 7 min

2 min Rest

For time,
30 Burpee Muscle-ups
Or
30 Burpee Pull-ups

Timecap: 7 min

Deficit Deadlift
5-5-3-3-2

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

TPS-junnut yläsalilla klo 19-20.30

Modified
CrossFit Regionals 2013 Event 4
50 Wallballs 20/14
50 Chest to Bar Pull-up
50 Pistols (Alt.)
50 Kb Ground to Oh 24/16

OPEN GYM

“Cooper” @Paavo Nurmen Stadion

Be early and ready to run.