METCON 12 AMRAP, LADDER Format 9 KB Swings 9 Sit-ups 9 Burpees 12 KB swings 12 Sit-ups 12 Burpees 15 KB swings 15 Sit-ups 15 Burpees +3 each round, etcRead More

METCON For time: 500m Row 30 Box jumps 500m Row 30 Pull-ups 500m Row 30 Wallballs 500m RowRead More

METCON 16 min AMRAP 10 Burpees 10 KB SDHP 10 Lunge steps 10 Kettlebell swings 30 Single undersRead More

METCON “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsRead More

METCON For time: 3 Rounds: 800m Run 200m Farmers Carry 25 Push-upsRead More

METCON For time: 50 Calorie Row 40 Hollow Rocks 30 Power Clean (light) 20 Burpees over the rower 10 Push pressRead More

METCON 24 min AMRAP 10 Pull-ups 15 Wallballs 20 Lunge steps 25 Double unders *Every 3 minutes perform a 200m Run. Begin the 24 min with a 200m run.Read More

METCON 18 min AMRAP 15 Kettlebell swings 15 Sit-ups 12 Push-ups 12 Ring Rows 9 Goblet squats 9 Burpee box jump oversRead More

METCON 3 rounds: 5 min AMRAP 36 Wallballs 12 Pull-ups Row for meters w/ remaining time Rest 3 minutes *Score total metersRead More

METCON 30 min EMOM a) 10 Kettlebell Swings b) 15 Sit-ups c) 20 Air squatsRead More