Metcon (AMRAP - Rounds and Reps)
In Teams of 2 AMRAP in 25 Minutes
100 Kettlebell Swings (55/35)
*KB may not touch the floor *200 meter penalty
100 Front Squats (135/95) Barbell May Not Touch the Floor *200 meter penalty
50 Box Jumps
50 Knees to Elbows
50 Bent Over Rows
100 Double Unders
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Metcon (Time)For Time
21-15-9
Deadlift (225/155)
Toes to Bar
Calorie Assault Bike
Metcon (AMRAP - Rounds and Reps)
AMRAP in 20 Minutes
2 Rope Climbs
50 Meter Farmers Carry
16 Dumbbell Alternating Snatches (50/35)
200 Meter Run
21-15-9
Thrusters, 95# / 65#
Pull-ups
For Time
6 Squat Clean (155/105)
6 Burpee Box Jumps (24/20)
9 Squat Clean (135/95)
9 Burpee Box Jumps
12 Squat Clean (115/75)
12 Burpee Box Jumps
15 Squat Clean (95/65)
15 Burpee Box Jumps
EMOM in 30 Minutes
1. 4 Bar Muscle-ups
2. 10 Z Sits
3. 12 Front Rack Lunge (50/35)
4. 20 Kettlebell Swings (55/35)
5. 50 Double Unders
6. Rest
Metcon (Time)4 Rounds for TIme:
15 Pull-ups
15 Wall Balls (20/14)
15 Box Jumps (24/20)