Metcon (AMRAP - Rounds and Reps)

AMRAP in 13 Minutes
100 Meter Run
10 Alternating Pistols
10 DB Overhead One Arm Lunges (50/35)

Metcon (Time)

For Time
60 Wall Balls (20/14)
60 Double Unders
600 Meter Run
40 Wall Balls
40 Double Unders
400 Meter Run
20 Wall Balls
20 Double Unders
200 Meter Run

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 Minutes
10 Burpee Deadlifts
15 Assault Bike Calories
20 Box Jumps (24/20

Metcon (Time)

3 Rounds For Time
400 Meter Run
15 Thrusters (95/65)
5 Ring Muscle-ups

Murph (Time)

For 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.

Metcon (Time)

For Time
10 Squat Snatches (135/95)
30 Toes to Bar
8 Squat Snatches
25 Toes to Bar
6 Squat Snatches
20 Toes to Bar
4 Squat Snatches
15 Toes to Bar
2 Squat Snatches

Metcon (AMRAP - Reps)

3 Rounds for Max Reps
15 Handstand Push-ups
21 Deadlifts (185/135)
In Remaining Time Max Box Jumps (24/20)
Each round is 4 minutes with 1 minute rest

Metcon (Time)

For Time

6-9-12-9-6

Lateral Burpees over the Bar

Front Squats (155/105)

Chest to Bar Pull-ups