Long Gone

Long Gone

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds not for time

1 lap inside

10 air squats

10 around the worlds

5 OHS against the wall with PVC

Clean and Jerk (EMOM x 10)

2 reps EMOM climbing

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Row

1 Minute Rest

Extra!

5 Supersets (unbroken):

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2 Minutes Between

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