METCON 18 min AMRAP: 15 Calorie Row 30 min Double unders 15 Dumbbell Bench press (35/20#)Read More

METCON 4 rounds: 1k Assault bike 20 Box jumps (24/20″) 30 Mountain climbers 40 Double unders/80 Singles Rest 3 minutes Record time for each roundRead More

METCON For time: 800m Run 70 Lunge steps 60 Sit-ups 50 Push-ups 400m Run 30 Deadlift (95/65#) 20 Hang power clean 10 Push press 25 min CAP Scale movements and weight as necessary to complete the METCON within the time cap.Read More

METCON 24 min EMOM a) 12 KBs (44/26#) b) 12 Wallballs (16/10#, 10/9′) c) 12 Jumping pull-upsRead More

METCON 3 Rounds, each for time: 30 Push-ups 50 Double unders (100 singles) 700m Row Rest 2 minRead More

METCON 16 min AMRAP 25 Sit-ups 20 Box jump overs (24/20″) 15 Thrusters (75/55#)Read More

METCON For time: 400m Run 35 Kettlebell swings (44/26#) 35 Burpees 600m Run 28 KBS 28 Burpees 800m Run 21 KBS 21 BurpeesRead More

METCON 5 rounds for time: 20 Jumping pull-ups 30 Air squats 40 Lunge steps w/ medball (16/12#)Read More

METCON 5 rounds: 2 min Row for calories Rest 2 min Record each round scoreRead More

METCON 5 Rounds for time: 20 Calorie Row 15 Shoulder press (65/35#) 10 Pull-upsRead More