Met-Con “Helen“ Three rounds for time: Run 400 meters 21 KB swings 24kg 12 Pull-ups Strength/Skill 15 mins on deficit/parallette HSPU
Met-Con 21 – 15 – 9 Deadlift m100/f70 Overhead Squat m60/f45 Strength 5 sets of max rep ring dips
Met-Con For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups Skill Double-unders for efficiency
CrossFit Total 1RM in 10 minutes for: Back Squat Strict Press Deadlift Death by over bar burpees Complete 3 reps on the 1st minute, 6 reps on the second, 9 on the thrird etc.. Until you cannot complete the prescribed number of reps in the minute.
Met-Con “Garrett“ Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups Strength Tabata hollow + extension
Met-Con Five rounds for reps of: 1 min Wall balls M20/F14 1 min 15 foot rope climb Run 400m Rest Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post total reps and ascents. Skill Conquer the double-under