Inside Out

Inside Out

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds, not for time:

200m run

15 sec hold on rings (top of dip)

10 air squats

Skill Work

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (185/135)

400 Meter Weighted Run (45/35)

21 Burpee Box Jump Overs (24/20)

(Sandbag or med ball carry if you don’t own a weighted vest)

Extra!

For Time:

75 Calorie Row

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups

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