30 for 30

30 for 30

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10min to complete

50′ High knees

50′ Butt kickers

50′ Carioca

50′ Bear Crawl

50′ Walking lunge

10 standing plate flys (10-25# plate in each hand)

800m Run

Metcon (No Measure)

No more than 10 min in this section

Lifting

10-8-6

Deadlifts

Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.

Metcon (Time)

B1.

7min cap

8-6-4-2

KB thrusters 53/35

3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting

2min rest

B2.

6min cap

8-6-4-2

Wallballs 20/14

Burpees

3min rest

***Surprise***

Annie

50-40-30-20-10

Double Unders

Sit-ups

*18min cap

*3:1 for the single unders

Score: Total time for B1 and B2

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