4/12/18

4/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200m Easy Row

50′ Spiderman Walk

200m Medium Row

10 Push-up to Down Dog

200m Faster Row

15 Air Squats

5 Good Mornings

5 Back Squats

5 Elbow Rotations/arm

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute Medicine Ball Squat Hold

Back Squat (1×5)

15 minutes to complete a heavy set of 5

Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 14/10 Calorie Row

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Today’s score is lowest number of medicine ball cleans across the seven rounds.

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