☛ you can substitude 250m row with 600m assault bike or 250 ski erg.

• 200m row
• box push-ups

☛ remember that work outs that looks "simple" are the most intense..

• smaller box, less load

Same with CrossFit's scaling options

•knees ups
•pull-ups, jumping pull ups
•less load, shorter target

35 knees up
20 wall ball shots
30 burpees to rings
20 pull ups
35 wall ball shots

☛ we will do a lot of muscle-up practice and progressions. so don't hesitate to come even if you can't do a single pull-up yet

☛ break to managable sets

☛ we will give 10 to 15 minutes to complete the work out

• less load so you will not break more than 2 times per round
• 18-12-6 if you want to have a heavier load

• 9-6-3 if you can do muscle-ups but 12-9-6 are to many for you
• 12-9-6 pull-ups or ring rows followed by 12-9-6 parallette or box dips

21 push-jerks
12 pull-ups
12 box dips

15-push jerks
9 pull-ups
9 box dips

9 push jerks
6 pull-ups
6 box dips

♂ 30kg
♀ 15kg

• 5 negative handstand push-ups or 5" handstand hold +5
push-ups
•less load
• 1minute max effort of double-unders or 60 single-unders

15' amrap
5" handstand hold+ 5 push-ups
10 alternate dumbbell snatch
30 single-unders

☛ try for 20 unborken wall ball shots in all rounds
☛ keep a steady pace on burpees along with your partner

• less load for med ball and shorter target.

12' amrap
80 wall ball shots
*athletes rotate every 10 reps

20 synchronized burpees

♂ 6 kg
♀ 4 kg