1/12/18

1/12/18

Metabolic CrossFit – CrossFit

Today is Trolley Stop Friday and Bring a Friend Day

Warm-up

10 Minutes to complete

7 Burpees, 1 KBS

6 Burpees, 2 KBS

5 Burpees, 3 KBS

4 Burpees, 4 KBS

3 Burpees, 5 KBS

2 Burpees, 6 KBS

1 Burpee, 7 KBS

Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

12/9 Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Metcon (AMRAP – Rounds and Reps)

FITNESS Athletes

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

12/9Calorie Row

7 Burpees

Teammates complete full rounds, then switch.

Extra!

3×20 Unbroken Deadlifts (225/155)

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