METCON 10 Rounds: :30 sec Row (calories) :30 sec Box jumps Rest 1 min Score=total repsRead More

METCON 6 Rounds, each for time: 10 Kb SDHP 200m Run 10 Wallballs (20/14#) 2 min RestRead More

METCON 6 Rounds: 15 Sit-ups 12 Lunge steps 9 Box jumps (24/20″) 12 Kettlebell swings (53/35#) 15 BurpeesRead More

METCON For time: 1000m Row Rest 5 min 7 min AMRAP Burpees to 6″ targetRead More

METCON 3 Rounds, each for time: 100 Single unders 40 Air Squats 400m Run 20 Burpees Rest 4 minRead More

METCON 20 min AMRAP 10 Goblet squats (53/35#) 10 Step-ups 15 Russian swings (53/35#) 15 Sit-upsRead More

METCON 200m Run 30 Ring rows 20 Push-ups 400m Run 20 Ring rows 15 Push-ups 600m Run 10 Ring rows 10 Push-upsRead More

METCON For time: 250 Single unders 50 Kb swings (53/35#) 50 Box jumps (20″) 50 Push-ups 50 Lunge steps 50 Wallballs (14/10#)Read More

METCON 2 Rounds, each for time: 500m Row 20 Medball sit-ups (12/8#) 20 Burpees over the rower 20 Medball sit-ups 500m Row Rest 4 minRead More

METCON “Kelly” 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Intermediate- 5 rounds: 400m Run 20 Box jumps (24/20″) 20 Wallballs (14/12#) Beginner- 5 Rounds: 200m Run 15 Box jumps (20/12″) 15 Wallballs (12/8#)Read More