OC 10/7/19

OC 10/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 jog in gym

2 rounds: PVC, empty bar

10 Dislocates

10 good mornings

5 kips

2x 5 wall squats, :10 rest between

2 rounds: empty bar

3 squat cleans, power position w/empty bar

3 squat cleans, hang at top of knee

3 squat cleans, mid shin

8:00 warmup overhead squat

Squat Clean (8×2)

80% of 1rm

Metcon (Time)

L1 & L2

for time

15-12-9-12-15

Overhead squat 105/75

Pull-ups

Cal Row

*L1 scale weight to 75/55

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