Category: Yleinen

5 min amrap of:

10 knees 2 elbows
15 thruster 20/15

5 min rest

5 min amrap of:

10 Burpee
15 Med ball squat clean 20/14

Pull-up progress

7 Rounds:

7 Sumo Deadlift HP 32/24kg
7 Box jump 60/50cm

Squat Clean
5-5-5

On the minute for 10 minutes:
3 Squat Clean 75% 1rm

Tabata
Back extension
Sit-up

Open Gym

Do a WOD from past week

Zercher squat
2-2-2-2-2

For time:

10! Wallball shots
!10 Toes 2 Bar

CROSSFIT COMMUNITY check it out!

Pair WOD

2 Rounds:

1000m Row

Men: under 4 min row, 5 penalty burpee per sec
Women: under 4,5 min row 5 penalty burpee per sec

CROSSFIT COMMUNITY check it out!

Mash Party

Romanian Deadlift
2-2-2
One legged Deadlift
2-2-2
Goat lift
2-2-2

All lifts under 50% of 1rm

4 Rounds:

10 sec work
20 sec rest

L-Sit
Dynamic Box Jump
Dynamic Push-up

Pair WOD

3 Rounds:

20 Squat
400m Run
10 Burpee

Ylikunnosta kokemuksia -Joni Kyllönen