METCON 5 min AMRAP 20 Double unders 12 Kb Swing (53/35#) Rest 3 min 5 min AMRAP 20 Flutter kicks 12 Wallballs (20/14#) Rest 3 min 5 min AMRAP 20 Lunge Steps (53/35# kb each hand) 12 Toe-to-barRead More

STRENGTH Spend 10min to find 1RM Turkish Get-up METCON 12 min AMRAP Buy-in: 30 Burpee over bar 6 Deadlift (255/175#) 6 Box jump (30/24″) 8 Deadlift 8 Box jump 10 Deadlift 10 Box jump 12 Deadlift 12 Box jump etc.Read More

METCON 5 Rounds for time: 750m Row 20 Push-ups 20 Sit-upsRead More

STRENGTH 5×3 High-hang Squat Snatch METCON Open 14.2 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder...Read More

METCON For time: 60 Wallballs (20/14#) 50 Kb Swing (53/35#) 40 Toe-to-bar 30 Bar facing burpees 20 Hang Squat clean (95/65#)Read More

STRENGTH Spend 10 min to find 3RM Front Squat METCON For time: 60 Wallballs (20/14#) 50 Kb Swing (53/35#) 40 Toe-to-bar 30 Bar facing burpees 20 Hang Squat clean (95/65#)Read More

Post by Crossfit Panther City.Read More

METCON 6 rounds for time: 15 Kb swing (53/35#) 50 Singles 10 Slam balls (40/20#) 15 Sit-upsRead More

METCON 2 Rounds, 1 min max reps each station, 1 min rest between stations. 15 min total. A) HSPU B) Hang Power Snatch (95/65#) C) Box jumps (24/20″) D) Bar Muscle ups* scale 3/1 Pull-ups* Score each movement separately.Read More

METCON 12 min AMRAP 5 Wallballs (20/14#) 5 Jumping pull-ups 10 WB 10 Jumping PU 15 WB 15 Jumping PU 20 WB 20 Jumping PU etc.Read More