11/30/18

11/30/18

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 5

400m run

10 box step-overs

10 medball cleans

Ankle stetch: 2:00/side

Split Jerk (1RM)

12:00

Find a 1RM Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 Double Unders

10 Shoulder to Overhead 115/75

Rest 5:00

Metcon (Distance)

8:00 Max distance row

Metcon (No Measure)

ROMWOD 10:00-15:00

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