1/31/19

1/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates

10 wall squats

10 walking lunges

10 behind the neck press, clean grip

Primer

AMRAP 3 Minutes

15 Calorie Bike

15 Burpees

Metcon (Time)

Strength

Front Squat

for Time

5×8 @ 70%

Rack and Unrack each set

*Enter weight in notes

Metcon (3 Rounds for time)

Every 5 Minutes for 15 Minutes

30 Wallballs 30/20

3 Rope Climbs

Max effort bike in remaining time

No Rest

*Score is time is takes to complete wallballs and rope climbs. Do not include bike time

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