CrossFit Pori

Floor press / Bench press 3 × 3

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20 min AMRAP:

• 2 Strict pull-ups, 2 Burpees, 200 m Run
• 4 Strict pull-ups, 4 Burpees, 200 m Run
• 6 Strict pull-ups, 6 Burpees, 200 m Run
• 8, 8, 200
• …

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Front squat 3 × 3

Good morning / GHR / Hip extension…  3 × 10

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On the minute for 6 minutes:

• 6 Deadlifts. Use 2/3 of 1RM.
• Perform as many Hollow rocks as possible during the rest periods.

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5 x Power Clean+Squat Clean+Jerk

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12 min AMRAP:

  20 Box jumps (60/50cm)

  10 Overhead lunges, left arm (24/16kg)

  10 Overhead lunges, right arm (24/16kg)

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Back squat 3 × 5

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For time:

10-8-6-4-2 Thrusters (135/95 lbs)

20-18-16-14-12 Deadlifts (135/95 lbs)

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Floor press / Bench press 3 × 5

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“Angie”

for time:

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

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5 x Power snatch & Squat snatch

Snatch pull 3 × 3

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15-12-9 reps of

• Muscle snatch (clean grip). Use 40% of 1RM snatch.
• Strict pull-up
• Broad jump

Time is not an element on this wod. Just try to rest as little as possible. Focus on quality of the movements.

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