12/27/18

12/27/18

Metabolic CrossFit – CrossFit

— Week 3 —

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Warm-up (No Measure)

Warmup

10 Dislocates, PVC

5 pullups, strict

10 back squats, PVC

5 medball cleans 30/20

Primer (6:00)

3 Rounds:

12 OVHD Walking Lunge Steps 35/25

Run 200m

Back Squat (5×5)

15:00

90% of your 5RM

Metcon (3 Rounds for reps)

Interval

3 Rounds

AMRAP 3

7 Sumo DLHP 135/95lbs

3 laps (200m)

rest 2:00

*Each 3 laps (200m) counts as 1 rep

Metcon (No Measure)

Accessory

EMOM 10

1 Pegboard Climb

or

ROMWOD remaining time

*put choice in the notes

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