11/07/2018

11/07/2018

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

2 rounds

250m row

5 tuck jumps

5 strict pull-ups

Metcon (2 Rounds for weight)

Back Squat 10:00

Work up to a heavy single at 90% 1rm

then,

E2MOM x 10

3 back squat @ 85%

-maintain 85% across all rounds

*Scores are the weight used for 90% and 85%

Metcon (Time)

Interval

4 Rounds:

2 Rope Climbs

10 Shoulder to Overhead 135/95

400m run

Rest 1:00

*Score is total time including rest periods

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