CrossFit Turku

Push Press,
Find a 3 RM

5 Rounds for max reps:
Weighted Push-Up 20/10
Toes to Bar

Rest 3 min

Clean & Jerk
1-1-1-1-1-1-1

3 min AMRAP of,
2-4-6-8…
Thrusters 42,5/30
Chest to bar Pull-ups

Rest 3 min then,

3 min AMRAP of,
2-4-6-8…
Thrusters 42,5/30
Chest to bar Pull-ups

Weighted Pull-ups,
3 sets of 10

21-15-9
Power Clean 60/40
Box Jump 24/20″

Overhead Squat
Build up to a BW max rep

7-5-3
Squat Snatch 70/40
Wallclimb

Snatch Complex
5 sets of,
1 Snatch Deadlift
1 Snatch High-Pull
1 Snatch
1 Overhead squat

Death By Burbee Pull-Up

“Death by” is a workout where you do 1 movement on the first minute, 2 movements on the second minute, 3 on the third and so on until you can’t do the reps in a minute.

Deadlift
Find your 5 RM

10!
Deadlift 90/60
Toes to Bar

Handstand Push-Ups
3 sets of ME

10 Min AMRAP of,
9 Push Press 50/30
15 KB Swing 24/16
21 Double Unders

Front Squat
3 sets of 5

For time:
300m Run
40 Wallball Shots 20/14
300m Run
30 Wallball Shots 20/14
300m Run
20 Wallball Shots 20/14
300m Run
10 Wallball Shots 20/14
300m Run

Open Gym

Floor Press
3 sets of 10

Couple WOD for time:
1k Run
45 Deadlift 80/60
35 Front Squat 60/40
25 Pull-ups
15 Handstand Push-ups