METCON 10 Rounds for time: 10 Burpee Box Jumps 20 Double unders *200m Run after every 2 rounds, including round 10Read More

METCON 3 Rounds: 1 min Kb swing (53/35#) 1 min Push-ups 1 min Sit-ups 1 min Jump rope 1 min Wallballs (20/14#)Read More

METCON 20 min EMOM 6 Jumping pull-ups 9 Air SquatsRead More

METCON 30 min running clock 10 min to complete: 5 rounds- 8 HR Push-ups 16 Sit-ups 10 min to complete: 3 rounds- 6 Power snatch (75/45#) 12 Back rack step-ups (75/45#-20″) 18 Wallballs (20/14#) 10 min AMRAP 10 Kb Swing (53/35#) 10 Thrusters (75/45#) 10 Burpee over barRead More

METCON 7 rounds: Row 1 min (calories) Rest 1 min Score= total caloriesRead More

METCON 24 min AMRAP 50 singles 20 Wallballs (20/14#) 15 Box jumps (24/20″) 10 Burpees 400m RunRead More

METCON 9 min AMRAP 10 Pull-ups 20 Kb Swing (53/35#) 30m Run Rest 5 min 7 min AMRAP 9 Wallballs (20/14#) 7 Deadlift (155/105#) 5 Burpee over barRead More

METCON 5 rounds, each for time: 15 Ring rows 15 Step ups w/ medball (20/14#) 15 Push-ups 200m Run Complete 1 round every 4 minutes    Read More

METCON For time: 50 Lunges w/ Medball 50 Kb Swing (53/35#) 300 Singles 50 Sit-ups w/ Medball 50 Wallballs (20/14#)Read More

METCON 3 rounds, each for time: 25 cal Row 20 Box jumps (24/20″) 15 Burpees over rower Rest 3 minRead More