OC 10/29/19

OC 10/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

1:00 wall squats

1:00 push-up to down dog

10 Bent over rows; empty bar

Push Jerk (4×6 @ 77.5%)

Metcon (Time)

Choose either A. or B.

A.

L2

3-6-9-12-15-18

AAB Calories (2-4-6-8-10-12-14 for ladies)

1-2-3-4-5-6

Bar Muscle Ups

(15 Minute Cap)

*L1 sub Deficit Ring rows for Bar muscleups

Metcon (Time)

B.

L1 & L2

3 Rounds

8 Burpee Box Jump Overs 24/20

24 Wallballs 20/14

Rest 1:30

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