8 rounds for time of:
400-meter run
8 burpee

8 box jump
10-calorie bike
6 alternating dumbbell snatches

Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats

5 rounds for time of:
12 push jerks
12 back squats

What Is Metabolic Conditioning?

Metabolic conditioning (met-con) is a cornerstone of CrossFit, designed to optimize your body’s ability to store, deliver, and use energy efficiently across varying intensities and durations. By targeting all three energy systems, met-cons boost energy efficiency, enhance fitness, support heart and lung health, promote fat loss while preserving muscle, and prepare you for real-world physical demands. Best of all, CrossFit-style met-cons build exceptional endurance without the need for traditional endurance training.

2 rounds for time of:
50 alternating dumbbell snatches
50 wall-ball shots

Karen

For time:
150 wall-ball shots

♀ 14-lb medicine ball to 9-foot target
♂ 20-lb medicine ball to 10-foot target

A Gym in Every Garage

When you have your own CrossFit “garage” gym, every morning or evening is an opportunity to do some mobility work and practice air squats, thrusters, handstands, or any other skill you want to master. Having a space at home is not just ideal — it can be life-changing.

Complete as many reps as possible in 30 minutes of:
800-meter run
20 toes-to-bars
20/30 Echo bike calories

Back squat 3-3-3-3-3 reps

Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.