OC 11/1/19

OC 11/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

row 300m

10 dislocates

10 pushup to down dog

10 jumping jacks

3×5 Dip+dip+pull-up

3 reps- from Power Position

-Stand and shrug (extended onto toes, knees extended, hips extended)

-High Pull (extended onto toes, knees extended, hips extended)

-Power Snatch

Power Clean and Jerk (10×1 @85%)

EMOM

Metcon (AMRAP – Reps)

L1 & L2

AMRAP 9

8 Hang Power Snatch 95/65

4 Bar Muscle Ups

7 50′ Shuttle Sprints

*L1 scale the bar muscle-ups to jumping from a box or banded or down to pull-ups if needed

Metcon (No Measure)

ROMWOD full length remainder of class

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