11/21/18

11/21/18

Metabolic CrossFit – CrossFit

– – – – November – – – –

We are CLOSED on Thanksgiving

– – – – Open GYM – – – –

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

run 4 laps inside

50′ walking lunge

50′ inchworm

50′ banded side shuffle

50′ bear crawl

25 Dumbbell Deadlift 25/15s

25 Dumbbell Hang Cleans

25 Dumbbell Push Press

Row 500m

Metcon (2 Rounds for weight)

Strength

Back Squat

8:00

Work up to a heavy single OVER 90%

Then,

10:00

5×3 @ 90% of the above 90%

Metcon (Time)

Interval

3 Rounds

15 Bench Press 95/65

15 SDHP 95/65

4 laps heavy plate carry 45/35

Rest 2:00

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