3/19/18

3/19/18

Metabolic CrossFit – CrossFit

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Warm-up

3 Rounds or 20 Minutes

20 Russian Kettlebell Swings

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

Use remaining time to begin warming up your front squat

Weightlifting

EMOMx10

3 second pause front squat from the floor

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Variations:

Sub DB Squat Cleans (50/35)

Sub 2:1 Push-ups for dips

Sub 1:1 Burpees for dips

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