HydraFit – CrossFit Metcon Metcon (Time) 5 rounds for time of: Run 800m 200m farmers carry 40/30lb dumbbells 40/30lb dumbbell waiter walk, 50 meters, right arm 40/30lb dumbbell waiter walk, 50 meters, left arm


HydraFit – CrossFit Metcon Metcon (Time) 4 rounds for time of:
 95-lb./65-lb.* power snatches, 20 reps
 50 double-unders


HydraFit – CrossFit Metcon Metcon (Time) 10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Score time for each


HydraFit – CrossFit Metcon Metcon (AMRAP – Reps) Make 3 attempts at each of the following: Max set L pull-up Max distance handstand walk Max set pull-up Max time handstand hold Score reps, distance and time for each exercise


HydraFit – CrossFit Metcon Metcon (Time) Burpee + 185-lb./ 125-lb.* back-squat ladder Rest 3 minutes Burpee + 115-lb./ 75-lb.* shoulder-press ladder Rest 3 minutes Burpee + 245-lb./ 165–lb.* deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long …


HydraFit – CrossFit Metcon Metcon (AMRAP – Reps) A. EMOM for 10 minutes: Even – max L-Sit Holds Odd – max rep alt. pistol squats B. E2MOM for 18 minutes: :90 Max Rep No push up burpee :90 Max Rep Strict Pull Ups :90 Max Rep DB/KB Push Press


HydraFit – CrossFit Strength Snatch Balance (3-3-3-3-3 reps)


HydraFit – CrossFit Metcon Metcon (Time) 15-12-9 reps for time of: 135-lb. thrusters Muscle-ups


HydraFit – CrossFit Metcon Paul Pena (7 Rounds for time) 7 Rounds each for time: 100m Sprint 19 Kettlebell Swings, 2 pood 10 Burpee Box Jumps, 24″ Rest 3-MinutesIn Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.To learn more about Paul Pena click here