Complete as many rounds and reps as possible in 12 minutes of:
30 double-unders
10 burpees-to-rings
5 ring muscle-ups

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.

50-35-20 reps for time of:
Hand-release push-ups
Row calories

10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

CrossFit’s original fitness competition, predating the CrossFit Games and Open, features five challenging tests designed to assess absolute strength, relative strength, and gymnastics skills. These tests include 1-rep-max lifts, bodyweight movements, and complex gymnastics, with scaling options available. The key goal is scoring and identifying weaknesses to improve over time. By working on deficiencies in strength or skill, you can make significant progress, guided by training suggestions included in the article. This approach highlights how focused efforts on weaknesses can lead to remarkable fitness improvements and long-term adaptability.

4 rounds for time of:
10 Right then 10 Left-hand dumbbell snatches
12 wall-ball shots

Complete as many rounds and reps as possible in 10 minutes of:
2 wall walks
2 deadlifts

205lbs M / 175lbs W

6 Pull Ups

300 Meter Row

18 minutes

15 Kettlebell Swings

10 Knee to elbows

10 Rounds