2/10/18

2/10/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes or 3 rounds

7 burpee box jump overs

200 meter row

Metcon (Distance)

AMRAP 10:

Row for Meters

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)

Rowing for 10 minutes with BJO’s EMOM. Start on Row at 0:00.
If there is a large class we will run this workout in heats. Pair up with a partner and allow them to cheer you on and help keep track of your distance on the rower.

Extra!

The Open starts in 2 weeks! It’s our annual test of fitness and how much we have progressed from the previous year. Spend the extra time today working on your weaknesses. Talk to your coach. Talk to a friend that’s already good at what you want to be good at. You will NOT make a ton of progress on strength in 2 weeks and you won’t make a ton of progress on a lot of movements, but if you pick one or two that you KNOW will come up in the Open and work on them, you could see a difference in 2 weeks.

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