04/9/18

04/9/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 Minutes to Complete:

200 Meter Run

Quad Stretch (:30/leg)

50′ Toy Soldiers

50′ Toe Walk

50′ Heel Walk

50′ Spiderman walk

50′ Inchworms

50′ Butt Kicks

50′ High Knees

200 Meter Row

Use remaining time to warm-up clean for weightlifting portion.

Weightlifting

EMOM x 16 (4 Rounds):

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon (3 Rounds for time)

3 Rounds:

25 Calorie Row

21 Burpees

200 Meter Run

12 Power Clean and Jerks (95/65)

rest 3 minutes between
Score will be time for each round.

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