Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:15 Quad Stretch/side

:15 Side Lunge/side

50′ Toy Soliders

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Pull-up Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

3 Kipping Pull-ups

Thruster Movement Prep

3 Front Squats

3 Push Press

3 Front Squat to Hip Pop

3 Thrusters

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
With 1 mile of running, 100 pull-ups, and 42 thrusters, this workout presents a great challenge, as all Hero workouts do. No matter your ability, you will all be successful today with the “just keep moving forward” approach. It doesn’t matter if you go sets of 5 or 10 on the pull-ups, as long as you keep moving forward. It doesn’t matter if you go 7’s or unbroken on the thrusters, just keep moving forward. And it doesn’t matter how fast the runs are, just keep moving forward. When you get knocked down, get back up. Every rep and every step brings you closer to achieving your goal and finishing this workout.

Kunan (Time)


8 Rounds for time

13 Deadlifts 185/125

17 wallballs 20/14

400m run
This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

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