2/5/18

2/5/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes or 2 rounds

5 manmakers

10 pull-ups

5 burpee box jumps

Strength

15 minutes to build up to a 1RM for a 3 position squat clean (high hang +hang+full clean)

Metcon (Time)

OPEN

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

Metcon (Time)

PERFORMANCE

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

Metcon (Time)

FITNESS

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (95/65)

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