Black Friday Workout

Black Friday Workout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 rounds

1:00 bike, sprint

1:00 banded Good Mornings

10 Push Press, empty barbell

Metcon (Weight)

8:00

Push Press

1x1x1x1x1x1

Work up to 90%

8:00 (every 2:00)

4×2 at 90%

*Score is your 4×2 weight

Metcon (AMRAP – Rounds and Reps)

Amrap 15

20 alternating Kb snatch 70/53

15 box jump overs 24/20

10 chest to bar

Metcon (No Measure)

Accessory (Optional)

Sumo Deadlift

3×6

*Build over the three sets

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