METCON 3 rounds, each for time: 800m Run 20 Front squat (135/95#) 20 Deadlift Rest 4 minRead More

METCON For time: 200 Singles 100 Flutter kicks 70 Russian Twist (20/14#) 60 Kb swings (53/35#) 50 Lunge steps 40 BurpeesRead More

METCON For time: 500m Row 35 Push-ups 420m Row 30 Push-ups 340m Row 25 Push-ups 260m Row 20 Push-ups 180m Row 15 Push-ups 100m RowRead More

METCON For time: 40 Wallballs (20/14#) 20 Deadlift (135/95#) 30 Wallballs 15 Hang Power clean 20 Wallballs 10 Push pressRead More

METCON 8 min AMRAP: 2, 4, 6, 8, 10, etc Power Snatch (100/70#) Burpee box jump overs (24/20″)Read More

METCON 4 rounds, record average row time and total burpees: 500m Row Rest 2 min 2 min AMRAP Burpees Rest 2 minRead More

METCON For time: 50 Double unders 40 Push-ups 30 Box jump overs (24/20″) 25 SDHP (53/35#) 25 Toes to bar 25 Goblet squat (53/35#) 30 Box jump overs (24/20″) 40 Push-ups 50 Double undersRead More

METCON 5 rounds for time: 15 Burpees 30 Double unders 15 Kettlebell swings (53/35#)Read More

METCON 20 min AMReps: 400m Run Max set of Wallballs (20/14#)Read More

METCON 18 min AMRAP 200m Run 10 Power clean (95/65#) 10 Box jumps (24/20″) 200m Run 10 Sumo deadlift High-pull 10 BurpeesRead More