Gwen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

50′ spidermans

50′ active Samson

6 Cal Row

:30 hollow rock

:30 plank

Warm-up DL or C&J
15 minutes to warm up today.

15 minutes to complete Gwen or Deadlifts (athlete’s choice)

15 minutes to complete 100 wallballs

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Metcon (Time)

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar
Toes to bar should be an amount athletes can complete unbroken each time they approach the bar