12/28/18

12/28/18

Metabolic CrossFit – CrossFit

—- Week 3 —-

View Public Whiteboard

Warm-up (No Measure)

Warmup

50′ banded walk

10 banded air squats

10 seated good morning (sit on a bench)

50′ inchworms w/pushup

AMRAP 4

200m run

15 weighted box stepups 35/25

Bench Press (4×10)

8:00

Build each set with your last set being the heaviest and one that counts

Metcon (Time)

for Time

3 Rounds

21 Power Snatch 95/65lbs

21 Pull Ups

1:00 Bike

Rest 2:00 between rounds

*Goal is to go unbroken or fewest sets possible for each round of Snatch and Pull-ups. Put how you do in the comments

Metcon (Distance)

Accessory (Challenge!)

for distance

7:00 Row

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