11/27/18

11/27/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – 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)

Warm-up

AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

:20 Bike, sprint

Then,

Couch Stretch

2:00/side

Metcon (Weight)

Strength

16:00

Find a 3RM Back Squat

Metcon (Time)

3 Rounds

12 Thrusters 105/70

15 Bar Facing Burpees

15 Toes to Bar

Metcon (No Measure)

Accessory (recommended)

ROMWOD 15:00

or

2k row

rest 3min

500m row as fast as possible (set a PR)

*Because this is not scored, if you complete, then record your times by “Add Performance” for both 2k and 500m.

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