Metabolic CrossFit – CrossFit
15 minutes or 3 rounds
7 burpee box jump overs
200 meter row
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.
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.