STRENGTH 6 sets of 4 Back Squat @80-85% METCON 4 rounds, each for time: 25 Push-ups 500m Row 25 Sit-ups 400m Run Rest 3 minRead More

METCON 3 Rounds, for total time: ———- 5 Pull-ups 10 Burpees 15 Wallballs (20/14#) x 3, then: Rest 2 min I.e.- 5,10,15,5,10,15,5,10,15, restRead More

STRENGTH 10 min to find 1RM Snatch then 10 min to find 1RM Clean and Jerk METCON 8 min AMReps 10 Alternating Kb Snatch (70/53#) 20 Double undersRead More

METCON Open Workout 12.1 7-Minute AMRAP of: Burpees to a 6″ targetRead More

STRENGTH 7 min to find 1RM Strict Press METCON 5 Rounds for time: 6 Strict Press (@60% 1RM) 9 Ring Dips 12 Chest to barRead More

Post by Crossfit Panther City.  Read More

METCON 35 min AMRAP 10 Ring Rows 15 Kb Swings (53/35#) 10 Wallballs (20/14#) 15 Box jumps (24/20″) 10m weighted Lunge (53/35’s) *30 feet, 1 KB per handRead More

METCON 35 min AMRAP 10 HR Push-ups 15 Kb Swings (53/35#) 10 Toe-to-bar 15 Box jumps (24/20″) 10m weighted Lunge (135/95#)* *30 feet, Bar on backRead More

METCON 5 Rounds: 25 Double unders 25 Sit-ups 250m RowRead More

STRENGTH 6 sets of 3 @75-80% METCON 7 min AMRAP 5 Front Squat 7 Bar facing burpeesRead More