METCON 2k Row Max Effort Rest 5 min “CrossFit Open 12.1″ 7 min AMRAP Burpee to 6” targetRead More

METCON 5 Rounds for total Reps: 1 min Push-ups 1 min Back extension 1 min Sit-ups 1 min Step ups (24/20″) 1 min Jump rope Rest 1 minRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM METCON 15 min AMRAP 40 Burpees 30 Overhead squats (115/75#) 20 Double unders 10 Muscle-upsRead More

METCON “Helen” 3 Rounds for time: 400m Run 21 Kb Swings (53/35#) 12 Pull-upsRead More

STRENGTH 12 min to find a 1 rep max Shoulder Press METCON For reps; 3 rounds: 500m Row 1 min max HSPU Rest 3 minRead More

STRENGTH 5 sets of: 1 Hip (high) Hang squat Snatch+ 1 Hang squat Snatch METCON 5 Rounds, total reps: 1 min max Cal. Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Snatch (135/95#) Rest 1 minRead More

METCON 5 Rounds, total reps: 1 min max Cal Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Clean (95/65#) Rest 1 minRead More

METCON 500m Row 30 Burpee Pull-ups 50 Sit-ups 50 Russian Twist 30 Burpee Pull-ups 500m RowRead More

STRENGTH 12 min to find 1RM Front Squat METCON For time: 40 Burpee Pull-ups 40 Weighted Sit-ups (25/15#) 40 Russian Twist (25/15#) 40 Burpee Pull-upsRead More

METCON 7 Rounds: 250m Row 8 Hang Power Clean (75/45#) 8 Burpees Rest 2 minRead More