CrossFit Turku

Back Squat
Find 1 RM

4 Rounds:
5 Snatch 80/55
50 Double under

Pause Front Squat 2 count
5*3 @70%

For time:
40 Front Squat 50/35
30 Toes to bar
20 Push Press 50/35
10 Muscle-up / Ring dip

Death by strict Pull-up

For time:

100 Double-under
3 Rounds:
15 Deadlift 100/70
15 Bar facing burpees
Then,
50 Double-under

Overhead Squat 3*8

For time:
50-40-30-20-10
Walking lunges
15-12-9-6-3
Handstand Push-up

Power Clean
5-5-5-5
Last set max@75%

For time:
300m Run
21 Hang power clean 50/35
300m Run
15 Hang power clean
300m Run
9 Hang power clean
300m Run

Shoulder Press
Find 1RM

5 Rounds:
1min Power Snatch 30/20
1min Box jump over
1min Push-up
1 min Rest

Back Squat
3-3-2-2-2
last set @95%

4 Rounds:
20 cal Row
20 Wallball 20/14

Partner WOD
For time:

200 Du’s
50 Power Clean 60/42,5
100 Du’s
40 Front Squat 60/42,5
50 Du’s
30 Shoulder to overhead 60/42,5
25 Du’s
20 Burpee

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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