CrossFit Turku

Push Press
3*10

3 Rounds:
25 Power snatch 35/25
2 min Rest

Ring row 3*10
Ring dip 3*10

4 Rounds:
300m Run
15 Toes to bar
1 min rest

Back Squat
10-10-10 (go for 70% 1rm)

3 Rounds:
2 min AMRAP
15 Front squat @40%
8 Strict Pull-up
15 sec rest
2 min AMRAP
Row for calories
2,5 min rest

Find 1 RM
Back Squat/Push Press

For reps and time:

Max UB Strict Pull-ups

Rest 2 min

Max UB Double unders (3 tries)

Rest 2 min

Row 2k

Find 1 RM
Deadlift

4 Rounds:
20 Wallball 20/14
20 Pistol
20 KB Snatch 24/16

Find 1 RM
Weighted Dip

5 Rounds:
5 Deficit handstand push-up
12 KB swing 32/24

Find 1 RM
Weighted chin-up

For time:
Run 1k
30 Toes to bar
20 Clean & Jerk 60/42,5
10 Burpee pull-up

Find 1 RM
Shoulder Press

15 min AMRAP
18 Front rack lunges 24/16
15 Deadlift 90/62,5
12 Push Up

“Jack”

Complete as many rounds as possible in 20 minutes of:
Push press, 10 reps, 52,5/35
Kettlebell swing, 10 reps 24/16
Box jump, 10 reps, 24/20″