7/10/19 Cycle 2

7/10/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Bike

2:00 Row

10 Tuck Jumps

10 Dislocates

100′ Bear Crawl

10 Box step-ups

10 Air Squats

Couch Stretch 2:00/side

Back Squat (5×3)

Work up to a heavy single around 90%

then,

5×3 @ 82.5%

Metcon (AMRAP – Reps)

L1 & L2

Every 5:00 for 20:00

Run 400m

25 Burpee Box Jump Overs 24/20

*Restart each round. No picking up where you left off.

*400m counts as 1 rep

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