1/6/18

1/6/18

Metabolic CrossFit – CrossFit

Dates to Remember:
Fundamentals Class: January 13 and 27
Trolley Stop Friday: January 12
Nutrition Challenge Begins: January 15

Warm-up

15 minutes or 3 rounds

4 Strict Pull-ups (or 1 strict Muscle-up)

6 Box Jumps

8 Goblet Squats

200 meter run

Strength

20 minutes to complete Front Squats

3×3 (80%) then 3×1 (85%)

Recover as needed between sets.

Metcon (AMRAP – Rounds and Reps)

Open Athletes

AMRAP 15

4 Bar Muscle-ups

8 Front Squats (155/105)

12 Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

Performance Athletes

AMRAP 15

8 Chest to Bar Pull-ups

8 Front Squats (135/95)

12 Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

Fitness Athletes

AMRAP 15

8 Pull-ups

8 Front Squats (115/80)

12 Burpee Box Jumps

Leave a Reply