CrossFit Turku

Juhannusspecial,
Done with a partner
For time:
50+50 Double unders
50 Overhead Squat 50/35
50m Farmer’s walk 32’s/24’s/16’s (both go 50m)
50 Pull-up
50m Farmer’s walk 32’s/24’s/16’s
50 Pistols
50m Farmer’s walk 32’s/24’s/16’s
50 Shoulder to overhead 50/35

Cap: 30 min

Weighted Pull-up
5-3-2-1-1
AHAP

8 min AMRAP:
3 Wall Climb
9 Wall Ball 20/14
15 Toes to bar

For time:
1k Run
15-12-9
Deadlift 125/90
Box Jump 60/50
1k Run

cap: 16 min

5 sets,
Squat Snatch + 2 x ohs
Heavy as technique allows

5 Rounds:
15 Power Snatch 35/25
10 Ring Dip

cap: 8min

Push Press
Find a 3rm

For time:
30 Double under
30 Push Press 45/30kg
rest 1 min
25 Double under
25 Push Press 45/30kg
rest 45 sec
20 Double under
20 Push Press 45/30kg
30 sec
15 Double under
15 Push Press 45/30kg
rest 15 sec
10 Double under
10 Push Press 45/30kg

Cap:9min

Open Gym

Weighted Pull-up
2-2-2-2-2

25 min Team AMRAP of,
200m Run
15 Box jump 60/50
10 Thruster 42,5/30
Rest

Test,
Vertical Jump

10 Min OTM,
“Chelsea”
5 Pull-up
10 Push-up
15 Squat

Recovery Foam Rolling

Regionals Events 2&3

Find your 3rm OHS
in 7 min

2 min Rest

For time,
30 Burpee Muscle-ups
Or
30 Burpee Pull-ups

Timecap: 7 min