5/19/17

5/19/17

Metabolic CrossFit – CrossFit

Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill Work

EMOMx5*

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

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