METCON 24 min EMOM; 4 stations, 6 rounds A) 15 Wallballs (20/14#) B) 10 Hang clean (135/95#) C) 10 HSPU D) 10 Burpees to 6″ target (above reach)Read More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 10 min AMRAP 8 Box jumps (30/24″) 12 Pull-ups 160m Farmers Carry* *(5 lengths in courtyard (10 reps))Read More

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

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

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 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

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

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