CrossFit Iisalmi

Strength (load)
Squat clean
2-2-2-2-2-2

Metcon (reps)

”Jack”
AMRAP in 20 minutes of:
10 push press 50/35
10 kbs 24/16kg
10 box jumps 24/20”

“12 days of Christmas”

Strength (load)
Floor press 3×3

Metcon (time)
21-15-9 for time of:
Push-ups
Echo bike

Strength (load)
Front squat 3-3-3-3-3

Metcon (reps)

AMRAP in 20 minutes with partner of:
6 CTB Pull-ups
6 Ring-dips
6 Box jumps 30/24”

You go, I go

Metcon (time)
21-15-9 reps for time of:
Overhead squat 40/30
Calories row

Metcon (time)
10 rounds for time of:

3 Deadlift 150/90
30 Double unders

Strength (load)
Shoulder press 3×3

Metcon (time)
For time:
30 cal echo bike
20 Burpees
10 Clean & jerks 60/40

Strength (load)
Squat clean
3-3-3-3-3

Strength (load)
Floor press 3×5

Metcon
2 rounds for time of:
12 man makers 15/10kg
24 cal row

KaveriWOD

Metcon (time)

5 rounds for time of:
10 Deadlifts 100/60kg
20 Sit-ups
40 Double unders

Metcon (rounds + reps)
“Chelsea”
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

Metcon (time)
102 Kettlebell snatches for time 24/16kg

Everytime you set the kettlebell on the floor, perform 10 push-ups before continuing snatch reps.
Rules: You can only stop at the overhead position. If you stop at the bottom, then you have to set the KB to the floor.