LeanFit – Page 41 – CrossFit Panther City

METCON 200m Row 10 Push press (95/65#) 400m Row 15 Push press 600m Row 20 Push press 800m row 25 Push press 1000m row

METCON For time- 4 rounds: 400m Run 40 Air squats 400m Run 25 Sit-ups

METCON 3 Rounds: 5 min AMRAP 10 Burpees 50 Singles 25 Wallballs (20/14#) Rest 2 min Pick up where you left off

METCON 5 Rounds: 15 Box jumps (24/20″) 10 Push-ups 10 Ring Rows

METCON 5 sets, each for distance: 3:00 min Row for Meters 1:30 Rest

METCON 30 min EMOM, 3 stations/10 rounds: A) 10 Slamball throw downs (40/20#) B) 10 Sumo Deadlift High-pull (75/55#) C) 10 V-ups

METCON 16 min AMRAP 8 Jumping pull-ups 10 Burpees 12 OH Wallball Lunge steps (20/14#)

METCON 10 Rounds: 10 Push-ups 15 Sit-ups 20 Double unders (50 singles)

METCON For time: 100 Wallballs (14/10#) *Every break, perform 9 Kb Swings (35/26# Rx) Core work; TABATA Sit-ups for total reps

METCON 18 min AMRAP 10 Push-ups 20 Bicycles (core, 10 per side) 30 Push press (75/45#) 400m Run

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