CrossFit Turku

OPEN GYM

Find 5rm Ohs

For time:
200m Run
50 Sit-up
200m Run
40 Sit-up
200m Run
30 Sit-up
200m Run
20 Sit-up
200m Run
10 Sit-up

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

For time:
15-12-9
Shoulder to OH 50/35
Burpee

20 min Couple AMRAP of,

14 Squat snatch 20/15
7 Toes to bar
Rest

YLÄSALI VARATTU
klo 17:00-18:30

Push Press
5-5-5-3-3

AMRAP of 8min
10-20-30-40-..
Du’s
Power clean 80/55
2-4-6-8-10-..

Weighted pull-up
Find 3rm

3 Rounds:
10 Front Squat 60/42,5
15 Pull-up
20 Back Squat 60/42,5
15 Pull-up

Deadlift
5-5-5-5

4 Rounds:
400m Run
7 Deadlift 130/90

OPEN GYM

Deload week

Couple Wod:

5 rounds for quality,
6 Strict Pull-up
6 Strict Toes to bar
12 Overhead squat 20/15

Deload week

9 min AMRAP
5 Wall Climb
10 Pass Throughs
50 Double-Under