GYMNASTICS Re-test Pull-ups and Dips METCON CrossFit Open 12.1 7 min AMRAP Burpees to a 6″ targetRead More

METCON 24 min AMRAP 500m Airdyne 50 Air squats 100′ Bear crawlRead More

GYMNASTICS Dips and Pull-up cycle work METCON 5 Rounds: 20 Sit-ups 15 Push-ups 10 Calorie rowRead More

WEIGHTLIFTING Back squat 6 min EMOM, 8 reps METCON 10 min AMRAP 50 Singles 25 Russian KB swings 15 Burpee box jump oversRead More

METCON 13 min AMRAP 10 Burpees 10 Thrusters 200m Run GYMNASTICS Pull-ups and Dips cycleRead More

METCON For time: 50 box jumps, 24/20″ 25 shoulder press 40 box jumps 20 shoulder press 30 box jumps 15 shoulder press 20 box jumps 10 shoulder press 10 box jumps 5 shoulder pressRead More

METCON 50-40-30-20-10 Sit-ups 25-20-15-10-5 Deadlifts (~50% 1RM) GYMNASTICS Pull-up and Ring dip cycle workRead More

METCON 20 min AMRAP 200m Run 20 Burpees 20 Wallballs 20 Kettlebell swings 20 Jumping pull-upsRead More

METCON “Death by” Row: Begin with 100 meters, +10 meters every minute until failure to complete distance within the minute. GYMNASTICS Dips cycle progression workRead More

METCON 10 min AMRAP 100 Double unders 30 Sit-ups 20 Medball cleans Rest 5 min 2 Rounds: 700m Row 35 WallballsRead More