OC 10/9/19

OC 10/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

50′ skip

10 Dislocates

10 forward and backwards arm circles

2x 50′ Sprint

Amrap 4

10 goblet squats

4 jumping pull-ups

6 burpees over PVC

100m row

Metcon (Time)

L1

for Time

20/16 cal on AAB

10 Sandbag over shoulder 50/30

10 jumping bar muscleups

rest 3:00

16/12 cal on AAB

8 Sandbag over sgoulder 50/30

8 jumping bar muscleups

Rest 3:00

12/9 Cal on AAB

6 Sandbag over shoulder 50/30

6 jumping bar muscleups

* Use medballs if needed for the sandbag over shoulder.

*Scale to pullups 8, 6, 4 in place of the jumping bar muscleups

Metcon (Time)

L2

for Time

20/16 cal on AAB

10 Sandbag over shoulder 90/50

10 bar muscleups

rest 3:00

16/12 cal on AAB

8 Sandbag over sgoulder 90/50

8 bar muscleups

Rest 3:00

12/9 Cal on AAB

6 Sandbag over shoulder 90/50

6 bar muscleups

Metcon (No Measure)

ROMWOD remaining time

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