MCF T1 12/3/18

MCF T1 12/3/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Make sure you get in and record your scores.

Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

50′ Samson

50′ inchworm

50′ Banded Side Shuffle

10 Pushup to Down dog

Then,

2 Steady Rounds


Bike 2:00

20 Alternating Jumping Lunges

15 Banded Good Mornings

1RM Clean Complex (Weight)

Strength (15:00)

Find your 1RM Clean Complex

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

*this is unbroken

Metcon (Time)

2 Rounds For Time:

3:00 bike, sprint

20 Hang Clean and Jerk 115/85

Leave a Reply