9/10/19 Cycle 3

9/10/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 4

bike 15cal on AAB

10 hand release push-ups

15 good mornings, empty bar

10 Russian KB swings (eye level), light

Couch Stretch 2:00/side

T-Spine Stretch against wall 1:00

Back Squat (1×5)

Find a new 5rm

*look to add 5-10lbs more

Metcon (Time)

L1 & L2

5 rounds

10 Power Snatch 95/65

15/12 Cal Row

(8min Cap)

*Scale down to 75/55 on Power Snatch if needed

Metcon (Calories)

L1 & L2

Max Calories on AAB

4 rounds

:30 On

3:00 rest

*Score is total calories over the 4 rounds

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