8/15/19 Cycle 3 Test Week

8/15/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 Rounds:

15 Light Good Mornings; PVC, empty bar

Run 400m

Bear Walk 1:00

:20 Lunge w/twist, each side

:20 T Spine stretch on wall

:20 Dislocates

:20 Hip circles

:20 jump rope

3:00 Bike, conversational pace

Deadlifts

1 Max Set of Deadlifts

@ 65% of current 1RM

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 12

30 Single Unders

10 Knees to Elbows

10 Alternating Kb Power Cleans 35/26

*scale to knee raises if needed

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

30 Double Unders

10 Toes to Bar

10 Alternating Kb Power Cleans 53/35

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