3/3/18

3/3/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete:

20/15 calorie row

10 burpee box jump overs

10 ring rows

10 shoulder passes

10 ring rows

10 burpee box jump overs

20/15 calorie row

Complete Burgener warm-up with PVC or empty barbell

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200/150 Calorie Row

120 Chest to Bar Pull-ups*

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)
Performance and fitness scale to kipping pull-ups

Fitness Weights: (75/55)(95/65)(105/75)(115/80)(135/95)

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