LeanFit – Page 65 – CrossFit Panther City

METCON For time: 30 Clusters (75/55#) Rest 3 min 7 Rounds: 200m Run Rest 1 min

METCON 2k Row Max Effort Rest 5 min “CrossFit Open 12.1″ 7 min AMRAP Burpee to 6” target

METCON 5 Rounds for total Reps: 1 min Push-ups 1 min Back extension 1 min Sit-ups 1 min Step ups (24/20″) 1 min Jump rope Rest 1 min

METCON “Helen” 3 Rounds for time: 400m Run 21 Kb Swings (53/35#) 12 Pull-ups

METCON 5 Rounds, total reps: 1 min max Cal Row 1 min Double unders (3/1 singles) 1 min Push-ups 1 min Power Clean (95/65#) Rest 1 min

METCON 500m Row 30 Burpee Pull-ups 50 Sit-ups 50 Russian Twist 30 Burpee Pull-ups 500m Row

METCON 7 Rounds: 250m Row 8 Hang Power Clean (75/45#) 8 Burpees Rest 2 min

METCON 3 rounds: 800m Run 15 Back extension 30 Sit-ups

METCON 40 Wallball (14/10#) 10 Pull-ups 200m Run 30 Wallball 8 Pull-ups 200m Run 20 Wallball 6 Pull-ups 200m Run 10 Wallball 4 Pull-ups 200m Run

METCON 20 min EMOM Even- 10 Kb Swing (53/35#)+ 5 Burpees Odd- 30 Double unders+ 5 Box jump (24/20″)

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