ESCAPE FROM WONDERLAND
Metcon (Time) 3 Rounds:75 Double Unders50 Air Squats25/18 Calorie Row
LEAPS & BOUNDS
Metcon (Time) Teams of 3For Time (30 Minute Time Cap):120 Power Snatches (75/55)120 Box Jump Overs (24/20)12 Rope Climbs90 Power Snatches (95/65)90 Box Jump Overs... Read More
WATERPROOF
Metcon (Time) For Time:21 – 15 – 9Row Calories (Women: 15-10-5)Front Squats (95/65) 15 – 12 – 9Toes to BarHang Squat Cleans (95/65) 12 –... Read More
BLOOD SHOT
Metcon (Time) 5 Rounds20 Kettlebell Swings (53/35)20 AbMat Sit-ups20 Wallballs (20/14) MRx: RxFx: KB (44/26) WB (14/10)
SQUEEKY WHEEL
Push Jerk (1 x 3) Build To A Heavy 3 Metcon (AMRAP – Rounds and Reps) AMRAP 15:60 Double Unders30/21 Calorie BikeOR30/21 Calorie Row10 Push... Read More
TOP HEAVY
Metcon (AMRAP – Rounds and Reps) AMRAP 18:9 Power Cleans (155/105)12 Handstand Push Ups9 Front Squats (155/105)12 Strict Pull-ups MRx: 135/95Fx: 115/80
TWENTY-SOMETHING
Metcon (AMRAP – Rounds and Reps) AMRAP 20:30 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie Row MRx: RxFx: (75/55)
CLIFF HANGER
Metcon (3 Rounds for reps) AMRAP 5:15 Barbell Facing Burpees21 Power Cleans (155/105)27 Mountain Climbers (R+L=1) Rest 5 Minutes AMRAP 5:15 Barbell Facing Burpees21 Power... Read More