10/18/17

10/18/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Friday!!

Warm-up (No Measure)

Warm up: (10mins)

Burgener Warmup

EMOM6:

2 Power snatches (increase weight)

2 Burpees over bar

Power Snatch (6 x 1.1)

Strength: (12mins)

E2MOM12:

Power Snatch X 1.1 (Drop and reset between reps, Score heaviest weight)

Metcon (3 Rounds for reps)

“Sandstorm”

AMRAP 4

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

AMRAP 4

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

AMRAP 4

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

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