11/06/2018

11/06/2018

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)

Warmup

2 rounds

200m run

15 Goblet Squats

10 burpees to target (6″)

1:00 couch stretch/each side

Metcon (No Measure)

Strength

EMOM x 8

100′ Farmer Carry 70/53

*use HEAVY db if KBs aren’t available. Or use 25# plates in each hand

Metcon (4 Rounds for reps)

Interval

AMRAP 4:00 x 4

25 Medball Squats (on shoulder) 30/20

20 Box Jumps 24/20″

Max Push Ups in remaining time

Rest 2:00 between rounds

Metcon (No Measure)

ROMWOD 12:00-15:00

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