CrossFit Kuopio

Metcon (reps) 

With partner AMRAP in 30 minutes of: 

10-20-30 Calories bike

*You go, I go.

Metcon (quality)

EMOM for 20 minutes of: 

1. 10 Pull-ups
2. 20/15 Calories row
3. Max reps ring-row
4. Rest

Metcon (time) 

27-21-15-9 reps for time of: 

Calories row

Burpees over rower

CAP: 10 minutes

Rest 3:00 min

27-21-15-9 Reps for time of: 

Calories bike

Wallball shots 20/14lb

Cap: 10 minutes

Metcon (time) 

AMRAP in 18 minutes of: 

20 1-arm Devil’s press

20 Weighted lunges with DB on shoulder

40 Sit-ups

*Choose a moderate weight DB.

Strength (load)

Build up to a heavy set of 5 deadlifts in 15 minutes. No touch and go, no letting go.  

Metcon (time) 

5 Rounds for time: 

5 Deadlifts 140/90kg

10 Bar over burpees

Timecap: 6 minutes

Strength (load)

Build up to a heavy set of 8 OHS in 15 minutes. 

Metcon (reps) 

AMRAP in 6 minutes of: 

10 DB squat cleans, alt. arms. 

5 DB thrusters, left

5 DB thrusters, right

*Choose a moderate/heavy DB. 

Metcon (quality) 

14 minutes for quality: 

20/15 Calories row

10 Medball cleans

5+5 Thoracic bridges

1:00 Rest

14 minutes for quality:

20/15 Calories bike

10 Plate GTOH

5+5 “hip flow”

Metcon (quality)

EMOM for 20 minutes of: 

1) 10 Back squats, moderate weight.

2) 20/15 Calories bike erg

3) Max reps air squats

4) Rest

Metcon (reps)

Whitten progression 1.

4 Rounds, AMRAP each round of:

1:00 min KBS 32/24kg

1:00 min Box jumps 24/20”

1:00 min Burpees

1:00 min Wallball shots 20/14lb

1:00 min Rest

Metcon (time)

50-40-30-20-10 

Push press 40/30kg

*75 Double-unders after each round

Timecap: 16 minutes. 

Metcon (reps) 

5 Rounds of:

AMRAP in 3 minutes of: 

3 Hang squat snatches 60/40kg

6 Bar over burpees   

Rest 1:00 min between rounds