OC 10/30/19

OC 10/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 strict press, PVC

10 RDL empty bar

10 front squats, empty bar

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

3 sets

3×3 scap activates

3×3 kips

3×3 pull-up negatives

Squat Snatch (6×2 @80-90%)

Drop and Reset

Rest as needed

Metcon (AMRAP – Reps)

L2

AMRAP 12

Climb the Ladder

1 Clean And Jerk 155/105

3 Pull Ups

2/6, 3/9, 4/12, etc

Metcon (AMRAP – Reps)

L1

AMRAP 12

Climb the Ladder

1 Clean And Jerk 115/85

3 Banded Strict Pull-ups

2/6, 3/9, 4/12, etc

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