5/18/19

5/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

10 Dislocates

100′ Bear crawl

10 Bent over row; pvc

100′ walking lunge

3 Rounds; PVC, PVC, empty bar

12 Shoulder Press

15 Russian KB Swings; light

18/10 Calories on AAB

Hang Clean (6×3)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

Metcon (Time)

3 Rounds

15 Deadlift 225/155

50′ HS Walk

15/12 Calorie Row

(12 Minute Cap)

*More Options:

Lighter Deadlift weight

5 Wall Walks instead of HS Walk

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