9/5/19 Cycle 3

9/5/19 Cycle 3

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

50′ Inchworm

100′ high knees

50′ back pedal

100′ Bear Crawl

50′ shuffle

Amrap 4

10 box step-ups

12 sit-ups

200m run

Metabolic Snatch Complex (6×2)

Every :90 for 9:00

75% of your 1rm from Test week

*Squat Snatch-Hang Squat Snatch-2 OVHD Squats

Metcon (AMRAP – Rounds and Reps)

L1

3 Rounds

25 Wallballs 20/14

10 Pull Ups

*Scale pull-ups to banded kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 12

50 Wallballs 20/14

20 Pull Ups

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