5/8/19 Test Week Day 3

5/8/19 Test Week Day 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

:30 Dead hang from pull up bar

5:00 Row

30 Walking Lunge Steps

Deadlift (1×5)

Find 5RM Deadlift

Metcon (Time)

3 Rounds

3 Rope Climbs

21 Power Snatch 75/55

(8 Minute Cap)

*More Options:

5x Pull Ups instead of Rope Climbs

Lighter Power Snatch

Metcon (Time)

Murph Prep 6pm

600m run

(ascending ladder)

2 pullups, 3, pushups, 4 air squats

5 pullups, 6, pushups, 7 air squats

8 pullups, 9 pushups, 10 air squats

11 pullups, 12 pushups, 13 air squats

14 pullups, 15 pushups, 16 air squats

17 pullups, 18 pushups, 19 air squats

600m run

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