MCF T3 12/5/18

MCF T3 12/5/18

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)

2:00 run laps in gym

2 rounds

50′ Bear Crawl, straight legs

50′ Overhead Walking Lunge, barbell

10 Banded air squats

12:00 Snatch Position work

1RM Snatch Complex (Weight)

Strength 15:00

Find 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

*unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

75 Wallballs 20/14

45 Doubleunders

15 Pull-ups

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