OC 10/10/19

OC 10/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates backwards

10 Dislocates around one side then the other

10 kb deadlifts

50′ inchworm

50′ high knees

1:00 skip around gym

3:00 Double Under practice

Burgener Warmup

Power Snatch (10×1 @ 80%)

EMOM 10

Metcon (AMRAP – Reps)

L1

AMRAP 8

60 Single Unders

15 Abmat Situps

10 Deadlifts 135/95

Metcon (AMRAP – Reps)

L2

AMRAP 8

30 Double Unders

15 Toes 2 Bar

10 Deadlifts 155/105

Metcon (No Measure)

Flush

Spend 15:00 on AAB at a conversational pace

Or

ROMWOD remainder of class

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