9/10/18

9/10/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Bear Crawl

50′ Active Samson

25′ Spiderman

25′ Inchworm

15 Calorie Row–Focus on form

5 Straight Arm Shrugs

5 High Pulls

5 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

2 Power Cleans

Tempo Back Squat (E2MOM x 6)

6 x 2 E2MOM building to a moderate set of 2

5 second descent, 1 second pause at bottom

Metcon (Time)

3 Rounds For Time:

60 Air Squats

21/15 Calorie Row

15 Hang Power Cleans (155/105)

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