10/31/2018

10/31/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Today is Halloween!

Dress up!

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – 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)

Warmup

AMRAP 7

10 dislocates, PVC

10 band pull aparts

5 handstand shoulder activates

10 lateral arm raises, light kettlebells

then,

w/empty barbell

5×1

Snatch Balance+2 ovhd squat

Overhead Squat

Moderate Set of 2

5 Second Down, 2 Second Pause.

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)

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