Fourth of July 2019

Fourth of July 2019

Metabolic CrossFit – CrossFit

**** New Cycle ****

Weightlifting Technique Class Week 2 will return next week due to holiday today

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Warm-up (No Measure)


200m jog

10 Dislocates

10 wall squats

200m jog

10 push-up to down dog

10 box step-ups

200m jog

Couch Stretch 2:00/side

Warmup up to your metcon weight for the Clean

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135/95

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round

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