12/19/19

12/19/19

Metabolic CrossFit – CrossFit

—- Week 2 —-

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Warm-up (No Measure)

Warmup

Primer (4:00)

2 rounds

15 heavy wallballs 30/20

:30 bike SPRINT

45 double unders

Push Jerk (5×5)

10:00

70%

Metcon (Weight)

Oly

Clean Complex

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

You can build throughout sets

*Power Clean-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 Wallballs 20/14lbs

20 Ring Dips

20 Box Jumps 24/20

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