8/16/19 Cycle 3 Test Week

8/16/19 Cycle 3 Test Week

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Bike 2:00

Jog 2:00 inside gym

:20 Arm Circles, big

10 Pick up golf ball

100′ Side Shuffle

50′ Back Pedal

50′ High knees

2 rounds; PVC, Empty bar

12 Snatch grip RDL

6 muscle snatch from Power Position

3 overhead squats

Push Jerk (1×5)

Find 5RM

Metcon (Time)

L1 & L2

3 Rounds

Run 400m

Rest :90

Row 500m

Rest :90

(18 Minute Cap)

*Score includes your rest periods

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