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Welcome to Metabolic CrossFit!

Conveniently located in the edge/medical district near downtown Memphis, Tennessee, our box is one of a kind.  We recognize that fitness is essential for OPTIMAL HEALTH and we help you push the limits to help you be your best self.  With science and health backgrounds, our coaches get it.  You’re busy, you want results, and you want it all…we can help!


Jordan’s Story

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My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth ­league soccer, baseball, and football. But I was always the big kid...

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Today’s WOD:

5/21/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

50′ walking lunge

50′ Bear Crawl

50′ Inchworm

:20 Hip circles

:20 Good Morning empty bar

:20 bent over barbell row

AMRAP 4

12 Russian Swings, light kb

12 Lateral Goblet Squats, light kb

200m Row

Metcon (No Measure)

Snatch Warmup

Pause High Hang Snatch 4×3

:02 pause

Weight is 40-60% of your 1rm

Hang Snatch (6×2)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

(Heavier than last week)

*More Options:

Use less weight than prescribed percentages

Metcon (4 Rounds for reps)

12:00 (count reps in each round)

3:00 Max Rep KB Snatch 53/35

3:00 Max Burpees to 6″ Target

3:00 Max Rep KB Snatch

3:00 Max Burpees to 6″ Target

*More Options:

Lighter KB for Snatch

Shorter rounds


Past WOD’s:

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5/20/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 2 Rounds 500m Row 20 HS Shoulder Taps …

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5/18/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 10 Dislocates 100′ Bear crawl 10 Bent over …

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5/17/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP 5 8 Squat Snatch; pvc Run 200m 6 Ring …

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5/16/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 2 rounds 20/12 Calories on AAB 20 Alt …

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5/15/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Metcon (Time) Murph Prep 6pm Half Murph 800m Run …

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5/14/19

Metabolic CrossFit – CrossFit —- News —- This weekend, May 18, 2019 we are moving the rig. All of the …

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5/13/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up AMRAP 4 :30 Banded Glute Activation (banded air …

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5/11/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup :20 down dog :20 hollow rock :20 plank 200m …

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5/10/19 Test Week Day 5

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up 2 Rounds 20 Good Mornings, half PVC half empty …

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5/9/19 Test Week Day 4

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up 2 rounds 12 Kettlebell high pulls 35/26 Run 100m …

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