Killer B’s

Killer B’s

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

10 Minutes

:60 Easy Bike

50′ Spidermans

:45 Medium Bike

5 Push-up to Down Dog

: 30 Faster Bike

10 Air Squats

10 PVC OHS on the wall–slow and controlled with perfect form

Build up to heaviest OHS weight

Back Squat (15 Minutes)

10 Reps @ 76%

8 Reps @ 81%

6 Reps @ 85%

4 Reps @ 89%

2 Reps @ 94%

Rest 2 minutes between sets.

Metcon (4 Rounds for reps)

AMRAP 3:

21 Lateral Barbell Burpees

21 Overhead Squats (75/55)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

18 Lateral Barbell Burpees

18 Overhead Squats (95/65)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

15 Lateral Barbell Burpees

15 Overhead Squats (115/80)

Max Calorie Row

-rest 3 minutes-

AMRAP 3:

12 Lateral Barbell Burpees

12 Overhead Squats (135/95)

Max Calorie Row

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