Fire Alarm

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

10 Barbell Good Mornings

:45 Medium Row

10 Barbell Elbow Rotations

:30 Faster Row

10 Stiff Legged Deadlifts

25′ Active Spidermans

25′ Active Samson

5 Strict Press

5 Push-up to Down Dog

5 Pausing Front Squats

5 Pausing Back Squats

:45 Front Rack Stretch

:30 Wrist Stretch

:30 Squat Hold

Movement Prep

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups

Then

2 Rds

1 Strict Pull-up

3 Second Hollow Hold

3 Kipping Pull-ups

3 Pausing Front Squats

3 Push Press

3 Thrusters

Build up to workout weight

Metcon (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees