1/10/18

1/10/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

10 minutes to build up to metcon power clean weight

Then 10 minutes or 3 rounds

5 Touch and go power cleans at metcon weight

10 jumping airsquats

Metcon (Time)

Open and Performance Athletes

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Metcon (Time)

Fitness Athletes

5 Rounds:

10 Power Cleans (115/80)

10 Burpees

Extra!

Not for time, accumulate:

30 Strict Toes to Bar

40 GHD Sit-ups

50 AbMat Sit-ups

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