OC 11/6/19

OC 11/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 Dragon Pose/side, then:

Primer

2 Rounds

Run 100m

6 Power Clean and Push Press; empty bar

12 Jumping Lunges

Squat Snatch (7×1 )

1 @80%

1@85%

4×1 @90%+

1 @80%

Metcon (Time)

L1

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 35/25 to 24/20

25 Scaled HSPU from Box

25 Back Rack Walking Lunge Steps 105/75

Scale ALL reps to 15 IF needed

Metcon (Time)

L2

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 50/35 to 24/20″

25 HSPU

25 Back Rack Walking Lunge Steps 135/95

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