METCON For time: 400m Run 60 Double unders 30 Kettlebell swings 500m Row 30 Kettlebell swings 60 Double unders 400m RunRead More

METCON “Cindy” 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

METCON “Annie” 50-40-30-20-10 Double unders Sit-ups Rest 5 min 6 Rounds, for calories: 1 min Row 1 min RestRead More

METCON “Hope for Kenya” 12-Minute AMRAP of: 50 Squats 30 Push-ups 15 Pull-upsRead More

METCON 20 min AMRAP 8 Toes to bar 10 Burpees over the bar 12 Deadlift 250m RowRead More

METCON 5 Rounds, each for time: 12 Dumbbell hang squat clean 24 Wallballs 36 Double unders/ 72 Singles Rest 2 minRead More

METCON 20 min AMRAP 30 Calorie Row 30 Box jumps overs 30 V-ups 30 Incline push-ups (hands on box) 30 Kettlebell swings 30 Walking lunge steps 30 Mountain climbersRead More

METCON 3 Rounds for time: 1000m Row 42 Kettlebell swings 21 (Jumping) Pull-upsRead More

METCON 15 min AMRAP 3 Burpees to 6″ target 3 Wallballs 3 Ring rows 6 Burpees to 6″ target 6 Wallballs 6 RIng rows 9 Burpees to 6″ target 9 Wallballs 9 Ring rows etc All 3 movements increasing by 3 reps per roundRead More

METCON 6 min AMRAP 12 KB swings 9 Box jump overs 6 Push Press Rest 3 min 6 min AMRAP 10 Deadlift 6 Burpees over bar Rest 3 min 6 min AMRAP Calorie RowRead More