OC 10/3/19

OC 10/3/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

Run 200m

8 tall box step-ups 30/24

10 RDL, empty bar

6 pushup to down dog

8:00 warmup your clean and jerk to 80%

Power Clean and Jerk (10×1)

EMOM 10

1 rep @80%

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Amrap 10

10/7 calories on AAB

12 kb swings 53/35

10 HSPU

*Scale HSPU to 3 wall walks or hspu on knees elecated on a box

Metcon (No Measure)

Grunt work

Take 10-15min and work on a weakness

– GHD situps

– Doubleunders

– HSPU

– Pull-ups

Leave a Reply