10/26/18

10/26/18

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)

10 minutes

200 meter run

10 pause squats with plate

50′ toy soldiers

25′ inchworms

25′ spidermans

50′ walking Samson

10 push-up to down dog

:30 ankle stretch/side

:30 couch stretch/side

Barbell Warm-up

5 shoulder press

5 push press

5 push jerks

5 split jerks

5 high hang cleans

4 hang cleans

3 power cleans

2 squat cleans

1 squat clean and jerk

Clean and Jerk

15:00 to build to a heavy Clean and Jerk

Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

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