09/26/2017

09/26/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

then,

Run 400 m

Then,

3-3-3-3-3 Clean and Jerk, working up to heaviest set that you will perform

Metcon (AMRAP – Reps)

“Powder Keg”

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)

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