1/2/19

1/2/19

Metabolic CrossFit – CrossFit

—- Week 4 —-
Happy New Year

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Warm-up (No Measure)

Warmup

AMRAP 4

10 Dumbbell Push Press

:15 Bike Sprint

20 Double Unders

Push Jerk (5×4)

10:00

80%

*Across all sets

Metcon (Weight)

Clean Complex

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

Power Clean-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk

Metcon (Time)

for Time

2 Rounds

100′ Dumbbell Walking Lunge 50/35

(1 OH, 1 in Front Rack )

10 Pull-ups

30/25 Cal Row

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