LeanFit – Page 64 – CrossFit Panther City

METCON For time: 100 Wallballs (20/14#) 100 Kb swings (53/26#)

METCON 4 Rounds for time: 10 Deadlift (135/95#) 10 Box Jumps (24/20″) 100 Singles 400m Run

METCON For time: 100 Jumping Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

METCON 4 Rounds, each for time: 500m Row 100 Singles 400m Run Rest 3 min Aiming for negative splits each round, last round is your score

METCON For time: 21-15-9 Thrusters (65/45#) Pull-ups 3 min Rest, then: 2 Rounds of: 25 Wall balls (20/14#) 800m Run

METCON 6 Rounds: 10 Box jumps w/ medball (20/14#) 35 Double unders 8 Toe-to-bar 5 Pull-ups

METCON 1,000m Row 50 Push-ups 400m Run 30 Push-ups 300 Jump rope 20 Push-ups 50 Step-ups (24/20″) 10 Push-ups

METCON 100 Sit-ups 50 Russian Twist (35/18#) 50 Pull-ups 50 Walking lunges (45/25 overhead) 800m Run 400m w/ medball (14/10#)

METCON 4 rounds: 50 Squats 400m Run

METCON For time: 21-18-15-9-6-3 Sumo Deadlift High-pull (65/35#) Hand Release Push-ups Step ups (24/20″) Double unders (3/1 singles)

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