3/6/18

3/6/18

Metabolic CrossFit – CrossFit

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Warm-up

15 minutes to complete

Run the loop (or to Sun Studios and back)

Then 2 Rounds

10 Shoulder passes

10 Ring Rows

10 Toes to Bar

10 KBS

10 Goblet Squats

Metcon (Time)

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Skill Work

Muscle-up Practice.

If you’re proficient at MU, complete:

AMRAP 3

Ring MU

Rest 2:00

AMRAP 2

Ring MU

Rest 1:00

AMRAP 1

Ring MU

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