12/29/18

12/29/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 7

400m run

:15 Cossack Squat (lateral lunges)

:30 Double under

Metcon (No Measure)

Specific Warmup

8 Hollow Rocks

8 situps

8 V-ups

8:00 Practicing Toes to Bar technique and efficiency

8:00 Practicing Bar Muscle Up technique and efficiency

3:00 Warmup to Metcon Power Clean weight

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 14 Minutes

15 Toes to Bar

10 Power Clean 155/105lbs

5 Bar Muscle Ups

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