CrossFit Iisalmi

Metcon (time)
3 rounds for time of:
30 Pull-ups
30/24 cal Echo bike

Strength (load)
Push press
2-2-2-2-2

Metcon (reps)
Complete as many rounds as possible in 20 minutes of:
5 Deadlifts x BW
10 Box jumps 20”
15 cal echo bike

Metcon (time)
5 rounds for time of:
Max pull-ups in 60 seconds
Push-ups

Complete a total of 50 reps each round.

For example, if you do 25 pull-ups, complete 25 push-ups to finish that round. If you do 30 pull-ups, complete 20 push-ups that round.

Strength (load)
5 sets of 2x Hi-hang squat clean + 2x split jerk as heavy as possible

Metcon (time)
30-20-10 for time of:
Dumbbell snatch, alternating arms 22,5/15
Sit-up
Shuttle run (10m)

Strength (load)
Back squat
2-2-2-2-2

Metcon (time)
For time:
2500/2000m Row
150/120 calories Echo bike
2500/2000m Ski

Strength (load)

Hang squat snatch (above knee)
2-2-2-2-2

Metcon (reps)
10 x AMRAP 2:
21/16 calories row
ME ski calories

Rest 2min between rounds.

Score for the workout is the lowest number of ski calories performed in any of the 10 intervals.

Strength (load)

Bench press 2-2-2-2-2

Metcon (time)
21-15-9 for time of:
Row calories
Wallball shots 30/20
Ski calories

Metcon (time)
”Task Tabata”

300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to score.