Metcon Against a 5-minute running clock, complete: 500 Meter Row 400 Meter Run Push-Ups x Max Reps (in remaining time) Rest 5 minutes between sets, and complete a total of 4 sets.Read more

– Weightlifting Four Sets: Back Squat (6-8 reps @ 30X1) Rest 90 Seconds Wall Slide (5 reps @ 3030   ) Rest 90 Seconds – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-UndersRead more

– Weightlifting Push Press Set 1 – 5 reps Set 2 – 3 reps Sets 3-6 – 1 rep Rest 2-3 minutes between sets – Metcon Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups 400 Meter Run RX+ 5 Bar Muscle upsRead more

– Weightlifting Four sets of: Clean (1.1.1.1 (rest 10 seconds between each single)) Rest 2-3 Minutes – Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes Wall Balls (RX+ 30/20#)Read more

Metcon  In teams of two, alternating each movement, complete ten rounds for time of: 10 Thrusters (115/75 lbs) 10 Burpee Box Jump or Step-Overs (24″/20″) 500 Meter Row (Partner A performs 10 Thrusters; Partner B performs 10 burpee box jump-overs; Partner A rows 500 meters; Partner B performs 10 Thrusters; etc….)Read more