CrossFit Turku

Weighted pullup 10 x 2

Partner workout, complete as many rounds as possible in 12 minutes of:
a. 200-m ski
b. 50 double-unders, remaining time rest

Back squat
3-3-3(+)
70-80-90%
(from 90% 1rm)

For quality:
50 flutterkicks
40 back extensions
30 grasshoppers
20 hollow rocks

Sami L. & Samu H.

For time:
100 walking lunges
80 dumbbell/kettlebell one-arm hang clean & jerks
60 calories row
40 push-ups

Jenni H. & Maikki H.

Strict pullup 4 x 8

21-15-9
For time:
deadlift 102,5/70
pull-up

Katja K.

Hang power snatch
5 x 2 at 70% 1rm snatch

Hang snatch
5 x 2 at 80% 1rm snatch

Niko P.

10 rounds for time:
7 wallball 20/14
6 hang power clean 40/30
5 burpee

Betti L.

Weighted pullup
8 x 3

Partner workout:
60 toes to bar
80 db snatch
100 db box over
80 db snatch
60 toes to bar

Juuso K.

Back squat
5-5-5(+)
65-75-85% (from 90% 1RM)

On the minute for 10 minutes:
Odd 10 heavy kb swings
Even 10 side to side russian twists with a medball

3 rounds:
1 minute on, 1 min rest after round

Henna K.