10/24/18

10/24/18

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)

500 meter row

50′ skip for distance

50′ skip for height

50′ butt kicks

50′ high knees

25′ spidermans

25′ duck walk

25′ inchworm

500 meter row

complete 3 sets of 3 jerk drives + 1 split jerk with empty barbell

Split Jerk (1 x 1)

15 minutes

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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