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

METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

SKILL A) Weighted dips 5×5 @75-80% B) Weighted Pull-ups @75-80% METCON 5 Rounds, each for time: 10 Pull-ups 15 Box jumps (24/20″) 20 Wallballs (20/14#) Rest 2 minRead More

METCON 3 rounds, each for time: 500m Row 25 Wallballs (20/14#) 15 Burpees Rest 4 minRead More

STRENGTH 7×2 Deadlift @80-90%, 1 set every 2 min METCON 15 Ground to overhead (135/95#) 10 Bar facing burpees 15 Ground to overheadRead More

METCON 5 rounds, each for distance: 1 min Row (meters) Rest 2 minRead More