OC 9/30/19

OC 9/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 jog in gym

10 Dislocates

50′ Bear Crawl

2 rounds

8 Cal Row

6 burpees, no pushup

:30 Ankle stretch w/light kb

:30 lunge hold, try to place same elbow to ground next to foot

:30 arm circles

:30 snatch high pull (up onto toes) PVC

Snatch (5×3)

80% of 1rm

*Squat

Metcon (Time)

L1 & L2

20-15-10

Power Snatch 95/65

Bar facing Burpees

Or

Metcon (AMRAP – Reps)

L1 & L2

4x AMRAP 6

600m run

100 Double Unders

*rest remaining time IF you finish. Otherwise, restart each AMRAP

*Scale 1:1 single unders. 600m counts as 1 rep

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