METCON 1 mile run, max effort Rest 5 min For time: 27-21-15-9 Hang Squat Clean (95/65#) HR Push-upsRead More

METCON 1 round every 5 min for 20 min: 200m Run 20 Box jumps (24/20″) 15 Pull-ups 10 Push Press (115/75#) Time each round, aim (scale) to complete first round within 4 minutes at most.Read More

METCON 5 Rounds, each round for reps: 1 min Row (cal) Rest :30 sec 1 min Burpees Rest :30 sec 1 min V-ups Rest :30 sec 1 min Lunge steps w/ medball (20/14#) Rest :30 secRead More

METCON 8 min AMRAP 15 Russian swings (53/35#) 10 V-ups 5 Goblet Squat (kb) Rest 5 min 5 Rounds for time: 300m Row 12 Burpees over rowerRead More

METCON “Nancy” 5 Rounds for time: 400m Run 15 Overhead Squat (95/65#)Read More

METCON “Rahoi” 12-Minute AMRAP of: 12 Box Jumps, 24″ 6 Thrusters, 95# 6 Bar Facing BurpeesRead More

METCON 5 Rounds, for time: 10 Weighted Step-ups (45/25# plate) 30/30m Waiters walk (plate, R/L) 15 Kb Goblet squat (53/35#) Rest 2 minRead More

METCON 3 rounds: 400m Run 100 Singles 50 Air Squats 40 Sit-ups 30 Kb swings (53/35#)Read More

METCON 8 rounds for time: 250m Row 25 Lunge steps 15 Push-upsRead More

METCON CrossFit Open 11.1 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Core work: TABATA 1) Sit-ups 2) Flutter kicks 3) Russian swingsRead More