METCON “Ghost” 6 Rounds: 1 minute Rowing (calories) 1 minute Burpees 1 minute Double unders Rest 1 minute Score= Total Calories, Total Burpees, and Total Double undersRead More

METCON 14 min AMRAP 10 Curtis P’s 20 Sit-ups 80′ Sled push 1 Curtis P= Power clean, Right lunge, Left lunge, Push press **Light sled weightRead More

METCON 8 min AMRAP 10 Front squat 10 Burpees over bar 10 Jumping Pull-ups Rest 4 minutes 6 min AMRAP 12 Slam balls 8 Sumo Deadlift High-pullsRead More

METCON 5 min AMRAP 10 Push press 30 Double unders/60 singles Rest 3 min 4 min AMRAP 8 Dumbell Box step-overs 16 Kettlebell swings Rest 3 min 3 min AMRAP Max Distance Row (meters)Read More

METCON For time: 30 Russian swings 15 Burpees 30 Box jumps 15 Burpees 30 Wallballs 15 Burpees 30 Lunge steps 15 Burpees 30 V-upsRead More

METCON CrossFit Open 14.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Rest 5 min 21-15-9 Slam balls Burpee to 6″ targetRead More

METCON 5 Rounds: 200m Run 15 Kettlebell swings 10 Box jumpsRead More

METCON 12 min AMRAP 10 Pull-ups 15 Push-ups 20 Russian twist (medball or KB) 30 Double unders Rest 5 min 3 Rounds: Row 1:30 for max distance Rest :30 secRead More

METCON 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″Read More

METCON 25-20-15-10 Wallballs Kettlebell swings Rest 5 min 25-20-15-10 V-ups Calorie RowRead More