600 club

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

200 m run

10 air squats

10 box jumps

5 burpees

5 bear complex with bar

Metcon (Weight)

25 minutes to reach 600 lbs with the least amount of lifts.

Must go in this order:

Deadlift, squat clean, squat snatch, front squat, thruster (thrusters are bad… don’t make it to thrusters)

Men’s rx 3 lifts

Women’s rx 4 lifts

Metcon (Time)

“600 reps for fun”

Push ups

KB swing 54/35

T2B

Air Squats

Double unders

Box jumps 24″/20″

Wall balls 20/12

Burpees

You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go back to the previous movement. Plan accordingly.