Metcon

720 Athletics – Sport or Performance

400 m Run

50 Deadlifts (95#/65#)

40 Box Jumps (24/20″)

30 Pushups

20 Front Squats (95#/65#)

10 Shoulder to Overhead (95#/65#)

50 Sit Ups

40 Burpee Pull Ups

30 Hang Power Cleans (95#/65#)

20 Back Rack Lunges (95#/65#)

10 Hand Release Pushups

400 m Run

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Metcon (Time)

400 m Run

50 Deadlifts (95#/65#)

40 Box Jumps (24/20″)

30 Pushups

20 Front Squats (95#/65#)

10 Shoulder to Overhead (95#/65#)

50 Sit Ups

40 Burpee Pull Ups

30 Hang Power Cleans (95#/65#)

20 Back Rack Lunges (95#/65#)

10 Hand Release Pushups

400 m Run

Metcon (Time)

400 m Run

50 DB Deadlifts (35#s/20#s)

40 Box Jumps/Step Ups (24/20″)

30 Pushups (Box)

20 DB Front Squats (35#s/20#s)

10 DB Shoulder to Overhead (35#s/20#s)

50 Sit Ups

40 Burpee Pull Ups/Banded/Ring Rows

30 DB Hang Power Cleans (35#s/20#s)

20 DB Suitcase Lunges (35#s/20#s)

10 Pushups (Box)

400 m Run

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