Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


500m row

400m run

2:00 bike

4 Rounds

:30 Nose and Toes (hold a wall walk)

12 Kettlebell Swings

Take 10:00 to warmup thrusters and work on technique for efficiency.

Hang in there Partner (AMRAP – Reps)

“Hang in there Partner

EMOM 20 (with a partner)

5 Thrusters 95/65

5 Burpees

5 KB swings 35/54

while partner hangs from the pull-up bar

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