Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)


100′ Bear Crawl

50′ jog

100′ Banded Side Shuffle

50′ jog


AMRAP 4 Minutes

Row 150m

10 Double Dumbbell Snatch 35/20

*Hit BOTH Metcon and Interval. 5-10:00 rest between them.

Metcon (Time)

Metcon Monday

for Time

6 Rounds

6 Sumo DLHP 135/95

9 Lateral Bar Burpees

12 Pull Ups

Metcon (AMRAP – Reps)


AMRAP 4 Minutes x 3

15 Power Snatch 75/55

15 Box Jump Overs 24/20

15 Push Ups

Rest 2:00

Metcon (No Measure)


ROMWOD/Cool Down stretches

Open Gym (HSPU Program)

Week 1 (Test Day)

1xMax Set

*Scale accordingly w/feet on box.

10 Wall Walks

*Begin on floor. Walk until nose and toes touch the wall. Then reverse down the wall.

**Add performance for your score on max set.

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