LeanFit – Page 67 – CrossFit Panther City

METCON 10 min AMRAP 5 Deadlift (75/55#) 5 Hang clean 5 Push press 15 Sit-ups Rest 5 min For time: 1000m Row 400m Run

METCON 5 Rounds: 1 min Row 1 min Jump rope 1 min Burpees 1 min Sit-ups :30 sec Handstand hold :30 sec Rest

METCON 5 rounds: 150m Farmers carry (35/26#) 5 Wall-walks 25 Double unders 25 Sit-ups 200m Run

METCON 3 rounds, each for time: 30 Double unders 5 Power Clean (95/65#) 20 Burpees 5 Power Clean 30 Double unders Rest 3 min

METCON Complete in any order: 2k Row 1 mile Run 50 Burpees 300 Single jump rope

METCON 20 min EMOM 4 Thrusters (65/45#) 2 Box Jumps (24/20″) 1 Pull-up *Scaled pull-up= Jumping pull-up

METCON 2 rounds: 800m Row 50 Sit-ups 50 Walking Lunges 800m Run Rest 3 min

METCON 5 rounds: 10 Shoulder press (65/45#) 5 Deadlift (155/95#) 30 Double unders (3/1 singles) 10 Toe-to-bar 10 Box jump (24/20″) Rest 2 min

METCON 15 min EMOM 20 Double unders (2/1 singles) 3 Burpees Rest 2 min 15 min EMOM 3 Pull-ups 100m Sprint (1 down and back)

METCON 500m Row 25 Wallballs (14/10#) 500m Row 25 Wallballs 500m Row 25 Wallballs 500m Row

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