4/9/19

4/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

3 Rounds

:60 Goblet Squat Hold

Run 200m

6 Strict Pull Ups

Metcon (AMRAP – Reps)

Every 5:00 for 15:00

Row 750/600m

30 KB Snatch 53/35

Max Box Jump Over 30/24″ in remaining time

*Score is total Box Jump Overs

Metcon (AMRAP – Reps)

After the Metcon (Choose One)

Death by Chest to Bar (2x)

Minute 1 – 2 CTB

Minute 2 – 4 CTB

Minute 3 – 6 CTB

Etc…

OR,

Squat Clean

EMOM for 12 Minutes

1 Rep at 70-80%

*Scale so you can get your chest to the bar! Treat it as a skill session. Don’t want to see any bad reps here. Enter weight in the notes

Metcon (No Measure)

Accessory (Bodybuilding for the summer)

Seated DB Strict Press

3×10

1 Set for Max Reps

Calf Raises

3×20

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