LeanFit – Page 21 – CrossFit Panther City

METCON For time: 5 Rounds: 6 Power Clean 12 Burpees 36 Double unders

METCON 2 Rounds: 600m Row 30 Russian twist 30 Air squats 30 Lunge steps Rest 5 min, then repeat

METCON For time: 21-18-15-12-9-6-3 Burpees Deadlift *Run 200m between each round

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air squats

Weightlifting 3 sets of 10 Back Squat, 1 set every 3 minutes METCON For time: 35-30-25-20 Calorie Row Step-ups Wallballs Russian Kettlebell swings

METCON For time: 1000m Row 100 Flutter kicks 50 Push press (light) 700m Row 70 Flutter kicks 35 Push press 400m Row 40 Flutter kicks 20 Push press

METCON 16 min AMRAP: 5 Wallballs 5 Box jumps 5 Push-ups 5 Jumping pull-ups 5 V-ups

METCON 6 Rounds: 15 Calorie row 15 Box jumps 15 Push-ups Core Work 3 Rounds: 20 Floor windshield wipers 10 Barbell good mornings

METCON 16 min AMRAP 20 Wallballs 15 Sit-ups 10 Hang power clean

Weightlifting Deadlift, 3 x 10, 1 set every 2 minutes METCON “Nancy” 5 Rounds: 400m Run 15 Overhead (95/65#)

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