10/29/2018

10/29/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

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

Weekdays @6pm & Saturdays @ 10am

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

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

12 Medball Cleans

16 Tall Box Step Ups

20 Calories Row

Power Snatch (EMOM x 10)

2 Squat Snatches

*Skill work–Squat snatches should be perfect if you increase weight between sets

Back Squat (15 Minutes)

3×5 @ 70%

1×5 @ 75%

Metcon (AMRAP – Rounds and Reps)

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

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Metcon

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