Metabolic CrossFit – CrossFit
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
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