CrossFit Turku

Push Jerk
3-3-3

6 rounds:
20s on/10s off

Box jump
Row
Wallball

Front squat
3-3-3-3-3

For time:
30 Kb swing 24/16
15 Ring push-up
25 Kb swing 24/16
12 Ring push-up
20 Kb swing 24/16
9 Ring push-up
15 Kb swing 24/16
6 Ring push-up

Snatch
2-2-1-1-1

3 Rounds:
12 HP Snatch 50% 1rm
6 Hang Squat Snatch
3 L-Pull-up
6 Pull-up (Strict)

OPEN GYM

Weighted pull-up
2-2-2-2-2

3 Rounds:
400m Run
5 SDHP 60/42,5
MEUB Muscle-ups

Deadlift
5-5-3-3-3

25-15-10
Shoulder to overhead 42,5/30
Toes to bar

Team Row for meters

1 min max effort, for 20 min

Recovery Foam rolling

Hi-Bar Back Squat
5-5-5-3-3

3 Rounds:
50 Du’s
5 Deadlift 140/95

For time:
1000m Run
50 Air Squats
800m Run
40 Pull-ups
600m Run
30 Push ups
400m run
20 Burpee

Push Press
5-5-3-3-3

“Airforce”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

At the beginning of every minute, do 4 burpees