OC 11/15/19

OC 11/15/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Squat hold

2 rounds

row 300m

15 banded overhead squats

*band is held overhead like a bar for ovhd squat

Metcon (Weight)

Lift (with a partner)

in 14:00 you and a partner find

3rm overhead squat

*Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.

Metcon (AMRAP – Rounds and Reps)

L2

AMRAP 16

8 Burpee Box Jump Overs 24/20″

12/9 Calorie on AAB

6 Bar Muscle Ups

Metcon (AMRAP – Rounds and Reps)

L1

AMRAP 16

8 Burpee Box Jump Overs 24/20″

12/9 Calorie on AAB

6 Jumping Bar Muscle Ups

*Scale BMU to Pull-ups IF needed

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