1a) Strict Pull-up @ 31X1 tempo: 4 x 5. Rest 45s.
1b) Bar Dips: 4 x 8-10. Rest 45s.
- Tempo is up, 1 at top, 3 down, 1 at bottom
- Options for both Pull-ups/Dips: Partner Assisted or add weight
3min, 5min and 12min amraps for max total reps with 1 min rest between
40 Double Under
30 Wall Ball @ 20/14lbs
20 Toes to Bar
10 Overhead Squat @ 60kg/42,5kg
20 Kipping Pull-ups
30 Ground to Overhead @ 60kg/42,5kg
40 Cal row
- OMAR400 commerates Markku L reaching 500 workouts at CrossFit Central Helsinki. As a generous bonus, whoever gets 400+ reps (rx'd) gets an Omar munkki from Markku!
1a) Trap 3 KB Shrugs: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 12-15. Rest 30s.
1c) Hollow Rock + Hold: 3 x 10 + 10s. Rest 30s.
Make a note of your achievements in 'Open Gym'