6/10/19

6/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

4 rounds

:30 Banded side shuffles

10 hand release Push Ups

200m Run

Take 10-15:00 to warmup for Hang Clean and Push Jerk and either knee raises or T2b

Metcon (Time)

L1

18-15-12-9-6-3

Hang Power Clean 95/65

Push Jerk 95/65

Knee Raises

(16 Minute Cap)

Metcon (Time)

L2

18-15-12-9-6-3

Hang Power Clean 115/75

Push Jerk 115/75

Toes to Bar

(16 Minute Cap)

Metcon (No Measure)

Extra

Endurance

8:00 x 2 on Rower

Rest 4:00

Score is best single distance in meters. Enter in comments

or

Gymnastics

6 Rounds

:20 on

1:10 off

Max Chest to Bar Pull Up Reps. Enter in Comments

Score is total reps

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