3/12/18

3/12/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 10 minutes

12 OHS (PVC or light barbell)

10 push ups

5 strict pull-ups with hold 2 seconds at the top and controlled negative

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

21/16 Calorie Row

Max Power Cleans (135/95)

-rest 3 minutes-

AMRAP 3:

21 Box Jump Overs (24/20)

18/14 Calorie Row

Max Power Cleans (155/105)

-rest 3 minutes-

AMRAP 3:

18 Box Jump Overs (24/20)

15/12 Calorie Row

Max Power Cleans (185/135)

-rest 3 minutes-

AMRAP 3:

15 Box Jump Overs (24/20)

12/10 Calorie Row

Max Power Cleans (205/145)
Fitness PC: (75/55)(95/65)(105/75)(115/80)

Extra!

Handstand Push-ups

*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

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