9/21/18

9/21/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 meter easy row

10 push up to down dog

200 meter moderate row

50′ active samson

200 meter fast row

50′ spiderman

With Dumbells

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Warm up front squat

Front Squat

20 Minutes to complete:

2×4 @ 70%

2×3 @ 75%

2×2 @ 80%

Metcon (Time)

3 Rounds For Time:

27/21 Calorie Row

21 Pull-ups

15 Burpee Box Jump Overs

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