Metabolic CrossFit – CrossFit
Warm-up (No Measure)
50′ Inchworm (stand all the way up, and yes pushup)
15 air squats
50′ side shuffle
10 air squats
50′ Bear Crawl
5 air squats
50′ Rerverse walking lunge
Full class Slamball train
Metcon (AMRAP – Rounds and Reps)
Chuck & Emily’s Wedding Workout
:31sec bike Sprint
29 cal row
18 kb swings 53/35
The two AMRAPS represent the years Chuck and Emily have been together.
The first AMRAP is 7min of 31seconds of bike sprints and 17 pushups which is the date Chuck proposed, 7/31/17.
The second AMRAP of 9min has 29 calories row and 18 kb swings which represents the date, 9/29/18 they will be married.