11/05/2018

11/05/2018

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)

3 Steady Rounds

50′ Walking Lunge with Plate Overhead

1:20 Bike

snatch (6×3)

18:00

Snatch 72-77%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

Run 400m

15 Toes to Bar

15 Deadlift 185/125lbs

Metcon (Time)

Interval

3 rounds

9 Squat Snatch 95/65

18 Pull Ups

Rest 2:00

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