5/9/19 ReTest Week Day 4

5/9/19 ReTest Week Day 4

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

2 rounds

12 Kettlebell high pulls 35/26

Run 100m

:30 Goblet Squat Hold

Run 100m

Hang Clean (1×2)

Find 2RM Hang Clean

Metcon (Time)

L1

2 Rounds

Row 30/24 Cal

20 Wallballs 20/14

Run 400m

20 Empty Bar Thrusters

*More Options:

Any machine instead of Row

Metcon (Time)

L2 Competition WOD

2 Rounds

Row 50/40 Cal

50 Wallballs 20/14

Run 400m

50 Empty Bar Thrusters

Metcon (Calories)

6pm Grunt Work

Death by Assault Bike Calories

Min 1 – 1 Calories

Min 2 – 2 Calories

etc…

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