11/19/2018

11/19/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm- Up

2 Rounds

5 pushup-down dog w/shoulder taps

10 Abmat situps

12 Alternating Jumping Lunges

Snatch (6×3)

Snatch (12:00)

75-80% 1rm

Metcon (Time)

4 Rounds

10 Power Cleans 155/105

15 Bar Facing Burpees

2:00 bike, moderate to sprint

Metcon (Time)

Accessory (Do Not Skip)

After Warmup, Oly, and Metcon,

3 Rounds

15 Knees to Elbows

Row 250m

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