MCF T2 12/4/18

MCF T2 12/4/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
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.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

3 Rounds:

3 Strict Pull Ups

6 Toes to Bar

9 Cal Row

12 Air Squats

5RM Back Squat (Weight)

Strength 15:00

Find a 5RM Back Squat

Metcon (Time)

3 Rounds

2 Rope Climbs

15 Abmat Sit Ups

15 Shoulder to Overhead 135/95

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