CrossFit Iisalmi

Metcon (time)
AMRAP 5:
2 Power snatch 42,5/30
4 Lateral burpee

Metcon (time)
21-15-9 for time of:
Handstand push-ups
KB Swing 32/24
Echo bike calories

Strength (load)
Deadlift 1-1-1-1-1

Metcon (reps)
AMRAP 20:
20/15 cal ski
20m Walking lunges
12 Bench press 60/40

Metcon (time)
30-20-10 for time of:
Row calories
Ft.squat 60/40

Strength (load)
Find your 2x power clean + 2x split jerk max otd in 20 minutes

Metcon (time)
”Candy”
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Metcon (time)
5 rounds for time of:
5 Deadlifts 150/90
30 Sit-ups

Strength (load)
Front squat
1-1-1

Metcon (time)
Row 1000m for time

Strength (load)
Find your power snatch 1RM of the day in 20 minutes

Metcon (time)
21-18-15-12-9-6-3 for time of:
Squat cleans 42,5/30
Burpees

Metcon (time)
5 rounds for time of:
500/400m row
12 Pull-ups
21 Box jumps 24/20”

Strength (load)
Bench press 8-8-8-8-8