9/4/19 Cycle 3

9/4/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

200m run

5 kips

10 dislocates

100′ shuffle

50′ bear crawl

2 seated rope Pull-ups, you’re only pulling up to a standing position

Couch Stretch 2:00/side

Metcon (Time)

L1

7 rounds

4 pullups

8 bar facing burpees

Metcon (Time)

L2

7 rounds

2 rope climbs

8 bar facing burpees

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Then,

AMRAP 8

200′ Shuttle run

6 chest to bar Pull-ups

*Scale the c2b down to kipping Pull-ups for L1

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