2/12/18

2/12/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes to complete 5 of each movement

Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups*

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)**

30 Toes to Bar

30 Push Press (115/80)**

30 Deadlifts (115/80)**

30 Wall Balls (20/14)

30 Burpees

30 Double Unders***
*Performance and Fitness athletes scale to regular pull-ups

**Fitness athletes scale all barbell movements to 95/65

***Fitness athletes scale DU’s to 60 SU

Extra!

5 x 3 pause (3 seconds) back squats

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