LeanFit – Page 70 – CrossFit Panther City

METCON 20 min EMOM Even- 8 Pull-ups Odd- 10 Wallballs (14/10#)

METCON 15 min AMRAP 5 Pull-ups 10 Kettlebell Press (2×35/18#) 15 Squats 20 Step-ups (24/20″) Rest 3 min 3 rounds of: 400m Run 2 min Rest

METCON For time: 1000m Row 500 Single jump ropes 30 Back Extension 50 Sit-ups 800m Run

METCON 5 Rounds: -200m Run -5 Power Clean (115/65#) Rest 3 min 5 Rounds: -200m Run -8 Pull-ups Rest 3 min 5 Rounds: -200m Run -15 Push-ups

METCON 60 Cal Row 50 Walking Lunge steps 40 KB Swings (35/26#) 30 Pull-ups 20 Box Jumps (24/20″) 10 Turkish Get-ups (35/26#)

METCON 10 Thrusters (95/65#) 20 Burpees 30 Power Clean 40 Toe-to-bar 50 Deadlift 60 Double unders (3/1 singles) 70 Sit-ups

METCON 3 rounds for time: 50 Squats 15 Chest-to-bar pull-ups 10 Hang Power Cleans (95/55#)

METCON 4 rounds for time: 400m Run w/ medball (20/12#) 15 Push Press (75/45#) 15 Box Jumps (24/20″)

METCON For time: 20 Burpees 30 Kettlebell Swings (53/35#) 40 Step-ups (24/20″) 1000m Row 40 Step-ups 30 Kettlebell Swings 20 Burpees

METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 1 min Rest 100 Single Jumps 1 min Rest

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