2/6/18

2/6/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete

400 m row

3 Rounds of “The Chief” at 80% of weight you will use for metcon

300 m row

2 Rounds of “The Chief” at 90%

200 m row

1 Round of “The Chief” at 100%

Metcon (Time)

“Warpath”

For Time:

800 Meter Run (1000 Row)*

6 Rounds “The Chief” (135/95)

400 Meter Run (800 Row)

4 Rounds “The Chief”

200 Meter Run (250 Row)

2 Rounds “The Chief”
*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats

Extra!

Spend extra time working on ring muscle up or skill of your choice

Endurance

4 x 800m run wtih 2 min rest between efforts

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