11/02/2018

11/02/2018

Metabolic CrossFit – CrossFit

– – – – 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

View Public Whiteboard

Warm-up (No Measure)

Warm-up

4 Steady Rounds:

10 Lateral Squats with Kettlebell

10 Hip Extensions

Run 200m

Skill Work

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60-63-65-65-65)

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70%)

Deadlift

Heavy Set of 6-4-2

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

*Score is wallball reps

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