METCON 40 Wallballs (20/14#) 30 Pull-ups 20 Ground to overhead (115/75#) 200m RunRead More

METCON 16 min AMRAP 200m Run 8 Burpee box jumps (20″) 12 Wallballs (20/14#) 16 Sit-ups  Read More

METCON 24 min EMOM; 4 stations, 6 rounds A) 10 Calorie Row B) 10 weighted Step ups (95/65#, 20″) C) 12 Kb Swings (53/35#) D) 12 Toes to barRead More

METCON Lurong Challenge WOD 1 5 min AMRAP Level 3- Triple unders Level 2- Double unders Level 1- Single unders Record total reps and level completed. Rest 5 min 4 Rounds for time: 6 Front Squat (95/65#) 8 Deadlift 10 Burpee Over bar  Read More

METCON 4 rounds, each for time: 15 Push-ups 15 Ring Rows 200m Run 15 Sit-ups 15 Kb Swings 200m Run Rest 3 minRead More

METCON 3 Rounds, for total time: ———- 5 Pull-ups 10 Burpees 15 Wallballs (20/14#) x 3, then: Rest 2 min I.e.- 5,10,15,5,10,15,5,10,15, restRead More

METCON Open Workout 12.1 7-Minute AMRAP of: Burpees to a 6″ targetRead More

Post by Crossfit Panther City.  Read More

METCON 35 min AMRAP 10 Ring Rows 15 Kb Swings (53/35#) 10 Wallballs (20/14#) 15 Box jumps (24/20″) 10m weighted Lunge (53/35’s) *30 feet, 1 KB per handRead More

METCON 5 Rounds: 25 Double unders 25 Sit-ups 250m RowRead More