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.
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