Storm King – Open Gym Metcon (Time) In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Overhead Squats (115/75 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.


Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) AMRAP 30 teams of 2 30 Calorie Bike 60 Kb swings 53/35 30 Calorie Row 30 Hang Power Cleans (135/95) -after each set Double Kb Here 100m KB Waiter Carry (50m each) 200m KB Front Rack Carry (100m each) 400m Farmer Walk (200m each)