7/5/19 Cycle 2

7/5/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

10 DBL KB Sumo Deadlift

8 Glute Bridges

6 Barbell Strict Press, empty

Run 200m

Sumo Deadlift (5×2)

2-2-2-2-2

Heavy, but perfect controlled reps

Metcon (AMRAP – Reps)

L1 & L2

Every 3:00 for 18:00

15/9 Calories on AAB

5 Pull-ups

or,

Metcon (Time)

L1 & L2

5 Rounds

8 Burpee Box Jump Overs 24/20″

16/12 Calorie Row

8 Burpee Box Jump Overs

Rest 2:00

(18 Minute Cap)

*cap includes rest periods

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