Labor Day Hero WOD

Labor Day Hero WOD

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

600m bike

100′ bear crawl

200m run

100′ shuffle

200m run

10 dislocates

10 box step-ups

5:00 warmup clean

Metcon (Time)

Helton 1.5

*partner wod*

5 rounds for time

800m run

30 DB Squat Cleans 50/35

30 Burpees

*Run together. Cannot begin reps until both partners complete the run.

*Athletes can break up reps however they need

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