CrossFit Turku

Weighted pull-up
5*3

21-18-15-12-9
Row for cal
Overhead squat 42,5/30
Sit-up

2 Clean + 1 Jerk
7 sets

3 Rounds:
2 Rope climbs
20 Kb swing 32/24
300 m Run with Kb

Power Clean
2-2-2-2-2

On the minute for 18 minutes,

3 Squat clean thruster 60/42,5

Back Squat 1rm

For time:
25 Chest to bar pullups
Row 2k
25 Chest to bar pullups

Fot time:
7-6-5-4-3-2-1
Shoulder to overhead 80/55
300m run
1 Legless rope climb
between sets

CrossFit Total II
1 rep max of,
Clean
Bench press
Overhead squat

Compare your score

Power Clean
70% x 3,
75% x 3,
80% x 3,
3RM

5 Rounds for time:
5 Hang power clean 60/42,5
10 Front squat 60/42,5
25 Double-under
Rest 60 sec

Front Squat
65%*3, 70% x 3,
75% x 3, 80% x 3

For time:
50 Cal row
40 Walking lunges
30 Box jump 24/20
20 Toes to bar
10 Burpee pullups

Team workout
3 Rounds For time:
1k row
1k run