CrossFit Iisalmi

Metcon (reps)
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try as long as possible for unbroken sets.

Metcon (reps)
AMRAP 18
18 Push-ups
18 Alternating dumbbell snatch 22,5/15
18/14 cal echo bike

Metcon (time)
”Helen”
3 rounds for time of:
400m Run
21 kb swings 24/16
12 pull-ups

Strength (load)

Sumo deadlift 1-1-1-1-1

Strength (load)
Find your BTN split jerk 1RM of the day in 20 minutes

Metcon (time)
”Holleyman”
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

Metcon (time)
5 rounds for time of:
20/15 cal row
20 ghd sit-ups

Strength (load)

Thruster 1-1-1 + Max reps @ 90%

Metcon (total load lifted)
3x Max rep thruster sets @ 80%
rest 2 minutes between sets

Metcon (reps)
AMRAP 15:
3 Shoulder to overhead 70/45
6 Box jumps 30/24”
9 C2B pull-ups

Metcon (time)

”Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Strength (load)

Front squat 4-4-4 @ 2:5:X

Metcon (time)
3 rounds for time of:
21/16 cal echo bike
15 Ring-dips
9 Strict weighted pull-ups 15/10kg

Strength (load)
Find your max power snatch + snatch balance + squat snatch of the day in 20 minutes

Metcon (time)

10 rounds with partner for time of:
250/200m Row
200m Run

You go, I go

Strength (load)

Push press 3-3-3 + Max reps @ 90%

Metcon (reps)
AMRAP 6
50 Push press 42,5/30
ME Bar over burpees