OC 11/5/19

OC 11/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 Bear Crawl

2:00 jog in gym

10 walking lunges

10 behind the neck press, empty bar

10 Good Mornings

Push Jerk (4×6 @80%)

Metcon (AMRAP – Reps)

L1 & L2

*grab a partner for spotting IF you need or utilize Dumbbells instead of barbell

AMRAP 16

Row 600m

40 Bench Press

Row 500m

30 Bench Press

Row 400m

20 Bench Press

Row 300m

10 Bench Press

*SCALE weights to what you can perform this many reps!

**Suggested weights are as follows: 75/55, 115/75, 155/105, 195/125

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