CrossFit Turku

For time:

10/5 Muscle-up
10 Deadlift 150/90
20 Toes to bar
2 Wall climb
10 Front squat 100/60
20 Toes to bar
2 Wall climb
10 Overhead squat 80/40
20 Toes to bar
2 Wall climb
5/3 Muscle-up

Front Squat
3-3-3-2

3 Rounds for time:

6 Clean & Jerk 90/60
12 Ring dip

Deadlift
3*10

3 Rounds for reps:

2 min AMRAP
15 Back extension
15 Sit-up
Max rep kb step-ups 32/24

2 min AMRAP
12 G2OH 20/15kg plate
12 Stationary OH lunges 20/15kg plate
Max rep Double unders

2 min rest

For time:

15-12-9-6
Power Clean 60/42,5
Handstand Push-up

3min REST

12-9-6-3
Hang squat snatch 45/30
Chest to bar Pull-up

Clean
1-1-1-1-1-1-1

3 Rounds for time:
20 Burpee
30 Kb Swing 32/24
40 Wallball 20/14
Rest 1min

Push Jerk
Find 3RM

“2007”
1000m Row
5 Rounds:
25 Pull-ups
7 Push Jerk 60/40

Timecap: 15 min

Back Squat
Find 3RM

“Karhureiret”

For time:

10 Back squat 100/60
50 Kb swings 32/24
20 Front squat 80/40
40 Box jumps 24/20″
30 Overhead squats 60/30/
30 Toes to bar

Snatch Tech

5 Rounds for quality:
1 Squat Snatch
2 Overhead squat
3 Sots Press
4 Strict Pullup
Rest as needed

Muscle-up

4 Rounds:
30s Handstand hold
15 Burpee
5 Muscle-ups

Handstand skills

Team Wod 5 Rounds:
1 min Row (Calories)
15s switch
1 min Box Jumps 20″
15s switch
1 min Plank
15s switch