Metabolic CrossFit – CrossFit

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


10 Minutes or 3 rounds

20 wall ball shots

10 push ups

200m row


20 minutes

Find a 2RM Front Squat

Metcon (Time)


30 Pull-ups

50 Thrusters (45/35)*

1000 meter Row
*RX+ allowed. However, thrusters should be a weight you can do at least 10-15 unbroken each set.

You may also RX plus by doing C2B pull-ups.


1x800m at moderate pace with 200m easy jog

Rest 1 minute

2×400 at moderate/fast pace with 200m easy jog

Rest 1 minute

3x200m at fast pace with 200m easy jog

Workout Focus: Your focus in this workout is the easy jog “off “intervals. Your finishing time for all the 200m easy jog “off” intervals must have the same finishing time while your 800m to 400m to 200m “on” intervals must get progressively faster.

Rest 3 minutes then complete 6x100m sprints

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