MCF T5 12/7/18

MCF T5 12/7/18

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)

Warmup

3 rounds

AMRAP :90

Max Air Squats

rest 1:00

AMRAP :90

Max lateral burpees over the bar

rest 1:00

Stretch: Couch Stretch 2:00/side

1RM Push Jerk (Weight)

Strength 15:00

Find 1RM Push Jerk

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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