7/30/19 Cycle 2

7/30/19 Cycle 2

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Row or Bike 600m, conversational pace

5 power clean empty bar

5 burpees to target 6″ overhead

10 DB deadlift, 50/35

4 strict pull-ups

10 dislocates

100′ walking lunge

50′ duck walk

50′ high kicks

100′ high knees

Couch stretch 2:00/side

Pigeon Pose 1:00/side

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 3:00 x 4

Rest 2:00 between amraps

60 Single Unders

10 Power Cleans 135/95

10 Bar Facing Burpees

*Continue where you left off after each rest

Metcon (Time)

L2

2 Rounds

Run 800m

25 DB Box Step Overs 24/20″ 50/35

4 Rope Climbs

(16 Minute Cap)

Leave a Reply