5/6/19

5/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

100′ Banded side shuffles

10 Empty Bar Thrusters

500m Row

Back Squat (1×1)

Find your 1rm

Metcon (Time)

Competition Track

2k Row

50 Alternating Pistols

30 Hang Cleans 185/125

(15 Minute Cap)

*More Options:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans

Metcon (Time)

2k Row

50 Alternating Pistols

30 Hang Cleans 135/95

(15 Minute Cap)

*More Scaling OptionsOptions:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans 115/75

Metcon (Time)

Gymnastics – 6pm

21-15-9

Strict HSPU

Toes to Bar

(10 Minute Cap)

*More Options:

Less strict HSPU

Kipping HSPU

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