CrossFit Turku

On the minute for 12 minutes,

2 Squat Clean @80%

Good morning
3*10

4 Rounds:
400m Run
21 KB Swing 24/16
12 Burpee

AMRAP
For Max Reps:
1 min Muscle-Ups/Ring Dips
1 min rest
1 min Handstand Push-Ups/Push-up
1 min Rest
2 min Double-Unders
1 min rest
1 min Handstand Push-Ups/Push-up
1 min rest
1 min Muscle-Ups/Ring Dips

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Courtesy of Invictus

“DT”
Five rounds for time of:
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50

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Technique:
Toes to bar

8min amrap
6 wall squat
8 foam rollouts
10 hollow to superman hold transfers

Technique:
Snatch

Clean & Jerk

Technique:
Pull-up

For quality:
50 Band pull-aparts
4*10 Strict pull-ups
50 Back extension
50 Arch rock

Technique:
Handstand

7 min AMRAP of,
20 Double-unders
20s Free Handstand hold

Technique:
Muscle-up

For quality:
Accumulate
3 min L-hang
2 min Bridge-up

3*8 Nordic hamstrings