3/17/18

3/17/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 15 minutes

20 Kettlebell Swings (Russian)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Work on Rope Climbing Technique

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

120/90 Calorie Row*

75 Thrusters (95/65)

10 Rope Climbs

120/90 Calorie Row

75 Power Snatches (115/80)

10 Rope Climbs

120/90 Calorie Row

75 Clean and Jerks (135/95)

10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 caloriesFitness Athletes Thrusters (75/55)(95/65)(115/80)

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