CrossFit Turku

5 ROUNDS FOR TIME OF:
500M ERG
30 SIT-UPS
30 LUNGES

DEADLIFT
5-5-5-5-5-5-5

5 ROUNDS FOR TIME:
15 THRUSTER 42,5/30KG
15 PULL-UP

6 ROUNDS EVERY 3 MINUTES,
300M RUN
ALTERNATING ROUNDS:
ODD 16 DB SNATCH EVEN 16 DB HANG CLEAN & JERK 22,5/15KG

“PARTNER BERT”

FOR TIME:
50 BURPEES
400 METER RUN
100 PUSH-UPS
400 METER RUN
150 WALKING LUNGES
400 METER RUN
200 AIR SQUATS
400 METER RUN
150 WALKING LUNGES
400 METER RUN

SPLIT REPETITIONS AS DESIRED. BOTH RUN, OR ROW/SKI.

2 X 3 CLEAN + 1 SPLIT JERK AT 60-65%1RM C&J
5 X 2 CLEAN + 1 JERK AT 70-80% 1RM C&J
EVERY 3 MIN OR FASTER

CLEAN PULLS
5 X 2 AT 90%

20 MINUTE AMRAP OF:
8 TOES TO BAR
10 PUSH-PRESS 50/35KG
12 FRONT SQUAT 50/35KG

3 ROUNDS:
800M RUN
20 KETTLEBELL SWING 24/16KG
20 BOX JUMPS 60/50CM

THRUSTER
1-1-1-1-1-1-1-1-1-1

5 Rounds for max repetitions:
1 minute on, 1,5 minute rest,
15 deadlift 70/50kg
Remaining time burpees over bar