10/23/18

10/23/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

AMRAP 5:

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups

….

Up by (10) and (1) per round
MU Sub: 1 strict pull-up and 1 dip

Back Squat (1 x 12)

15 minutes to build to a heavy set of 12

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

1 mile run

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