CrossFit Turku

Skill,
Handstand walk

20 min AMRAP of,
20m Bear crawl
20 Grasshopper
20 Double-under

” Fifteen”
For time:
15 Burpee
15 Swing 32/24
15 Toes to bar
15 Box jump over 24/20
15 Thruster 20/15
15 Pull-up
15 Power Snatch 20/15
15 Wallball 20/14
15 Push-up
15 Walking lunges

Every min 15 DU

Compare your score

5 Rounds:
7 Ring row
12 Back extension
17 Squats

Foam Rolling

Warm-up run

12 min AMRAP of,
1-2-3-4-5-6-7..
Strict pull-ups
Strict ring dips

On the minute for 20 minutes,
1st 10 Power snatch @30%
2nd 10 Burpee
3rd 15 cal row
4th 5 HSPU

Clean & Jerk
Find 1RM

12 min AMRAP of,
21 KB Swing 24/16
12 Clean & Jerk 50/35

Thruster 3*5

14 min AMRAP of,
300m Run
14 Box jump 24/20
14 Wallball 20/14

3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75%, 80%, max

3 Rounds:
10 Front Squat 60/42,5
15 Pull-up
20 Back Squat 60/42,5
15 Pull-up

Compare your score

3 Rounds for time:
Run 600
15 Deadlift 100/70
15 Handstand push-ups

15 Rounds:
1 Power Snatch
5 Overhead squats
Start light and add weight