8/13/19 Cycle 3 Test Week

8/13/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

—- New Cycle —-
We start Cycle 3 this week with Test Week.
A New Cycle is a great time to invite family or friends who may be on the fence about Crossfit or Olympic Weightlifting.

Welcome them in to your favorite place and let’s continue to grow our family.

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Warm-up (No Measure)



6 Pushup to downdog

12 Abmat situps

Row 18 Calories

24 Air Squats

50′ Bear Crawl

50′ Side shuffle

10 Dislocates

10 Box Step-ups

Back Squat (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 rounds

12 Devils Press 50/35

400m Row

(9 Minute Cap)

* L1 uses 35/25 dumbbell weights. Time Cap stays the same

Metcon (Time)


Accumulate 3:00 in a handstand

*endure the entire 3:00 IF you can, but your task here is accumulate 3:00 total in a handstand. Keep count of your time upside down until you hit 3:00, then the time on the clock is your score. For example it may take you 8:42 to get your full 3:00 upside down

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