8/12/19 Cycle 3 Test Week

8/12/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-

We start Cycle 3 today

This is a great time to bring in friends and family member who are on the fence about Crossfit. Show them why you love it and how they can live a healthier lifestyle.

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 Rounds

Bike 1k on AAB

12 Alt Jumping Lunges

12 Good Mornings; PVC (1st), Empty bar (2nd)

Metabolic Clean Complex (1×1)

Find 1RM

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

*This is a 1RM for the complex NOT each individual lift

Metcon (Time)

L1

20 Hang Power Cleans 115/85lbs

30 Wallballs 20/14

Run 600m

30 Wallballs

20 Hang Power Cleans 115/85lbs

Metcon (Time)

L2

30 Hang Power Cleans 135/95lbs

50 Wallballs 20/14

Run 800m

50 Wallballs

30 Hang Power Cleans 135/95lbs

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