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METCON “Murph” (Time) 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here.
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METCON Teams of 3, with a 30:00 Cap 60/40 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55) 60/40 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65) 60/40 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80) 60/40 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95) 60/40 Calorie Assault Bike, 15 Power Snatches,…
METCON In Teams of 3, with a 25:00 Time Cap (Time) 400 Meter Run, 100 Deadlifts 400 Meter Run, 80 Hang Power Cleans 400 Meter Run, 60 Front Squats 400 Meter Run, 40 Push Jerks 400 Meter Run, 20 Clusters RX – 155/105 The entire team runs together. On the barbell repetitions, these are team…
METCON CrossFit Games Open 18.2A 1-2-3-4-5-6-7-8-9-10 reps Dumbbell Squats 50/35 lb. Bar-Facing Burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2A – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap CrossFit Games…
METCON In Teams of 3, AMRAP 25 (Rounds & Reps) 100/75 Calorie Assault Bike, 75 Thrusters (95/65), 10 Rope Climbs (15′) 100/75 Calorie Assault Bike, 75 Power Snatches (115/80), 10 Rope Climbs (15′) 100/75 Calorie Assault Bike, 75 Clean and Jerks (135/95), 10 Rope Climbs (15′)
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STRENGTH Front Squat / Back Squat Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats 66% of front squats for both METCON 3 Rounds (Time) 15 Hang Power Cleans (115/80) 15 Barbell-Facing Burpees
METCON Teams of 3, AMRAP 25 (Rounds & Reps) 300/210 Calorie Bike 120 Chest to Bar Pull-Ups 60 Power Clean and Jerks (135/95) 50 Power Clean and Jerks (155/105) 40 Power Clean and Jerks (185/135) 30 Power Clean and Jerks (205/145) 20 Power Clean and Jerks (225/155) Individual version: 100/70 Calorie Assault Bike 50 Chest…
METCON AMRAP 13 (Rounds & Reps) 70 Alternating DB Snatches (50/35) 60 Wallballs (20/14) *Females to a 9′ Target 50 Calorie Row 40 Handstand Pushups METCON 3 Sets (No Measure) 5 Waiter Squats, each side 7 Barbell Rollouts 10 Dumbbell Bent Over Row, each side :30s Wall Facing Handstand Hold
