METCON 21 min AMRAP 12 Deadlift (95/65#) 9 Rear Lunge steps 6 Push Press *200m Run every 3 minutes **Begin w/ 200m RunRead More

METCON 10-20-30-40-50-40-30-20-10 Air Squat Double under (3/1 singles) *3 Burpee EMOTM*Read More

METCON 2-4-6-8-10-8-6-4-2 Snatch (95/65#) Bar facing burpees *10 Flutter kicks after each round*Read More

METCON Buy-in: 100 Double unders 25-20-15 Thrusters (75/55#) Box Jumps (24/20″) Cash-out: 100 Double undersRead More

CORE 3 rounds, not for time: 15 Russian Swings 40 Russian twist (20/side) 25 Sit-ups METCON 3 Rounds: 5 min AMRAP 12 cal Row 9 Burpees 6 Pull-ups Rest 2 min  Read More

METCON 5 Rounds for time: 15 Box jumps (24/20″) 15 Wallballs (20/14#) 15 V-upsRead More

METCON 3 Rounds, each for time: 7 Burpee over bar 9 Push press (135/95#) 11 Hang Squat Clean 13 Deadlift 15 Double unders (or 25 attempts) Rest 3 minRead More

METCON 25 min EMOM 5 Jumping Pull-ups 5 Push-ups 5 Sit-upsRead More

METCON For time: 60 Squat / 30 KBS(53/35)/ 15 Pull-ups 40 Squat / 20 KBS / 10 PU 20 Squat / 10 KBS / 5 PU 40 Squat / 20 KBS / 10 PU 60 Squat / 30 KBS / 15 PURead More

SKILL 2 Rounds, not for time: 30 Russian Twist (14/10#) 20 Hollow Rock 10 Superman w/ 3 sec hold   METCON 2 rounds for time: 800m Run Rest 4 min 400m Run Rest 3 min 200m Run Rest 2 minRead More