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20.2

AMRAP 20:
4 DB thrusters (22.5/15 kg)
6 toes-to-bars
24 double-unders

WOD

For time:
2,000/1,600-m row
– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.

10.00 tiimikas boxis

13.30 CrossFit Weightlifting

WOD

AMRAP 10:
15 wall balls 9/6 kg
1 rope climb

THE GHOST

6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

HEAD UUT AASTAT !!!!

WOD

FREESTYLE FRAN

FOR TIME
45 Thrusters 43/29 kg
45 Pull Ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.

Pyramid Helen FOR TIME
1500 mtr row
63 KB swings (24/16 kg)
36 pull-ups
1000 mtr row
42 KB swings
24 pull-ups
500 mtr row
21 KB swings
12 pull-ups

PARTNER WOD

5 Rounds For Time With a Partner:
50 Double Unders (each)
15 mtr. Single-Arm Overhead Walking Lunge (22,5/15 kg)

WOD

Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

PARTNER WOD

Partner – LAURA
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (60/45 kg)
– Alternate work and rest with a partner.

BOX BRIEF

27.-30. detsember boxis tavapärane tunniplaan

31. detsembril CrossFit klass kell 12.00

1. jaanuar box suletud

2. jaanuar välitreening, täpsemad detailid anname teada nädala jooksul