9/3/19 Cycle 3

9/3/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

10 dislocates

10 Pushup to down dog

50′ walking lunge with a stretch

10 dislocates

10 pushup to down dog

Back Squat (5×5)

90% of your new 5rm from last week

Metcon (Time)

L1

21-15-9

Power Snatch 95/65

Hand Release Push-ups

*Scale up to 7-5-3 for wall walks instead of push-ups

Metcon (Time)

L2

21-15-9

Power snatch 115/85

HSPU

*Scale down to inverted box push-ups, on the toes

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