Pairs

Pairs

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Warm-up (No Measure)

12min

Weakness Warmup

50′ high knees

50′ butt kickers

50′ carioca

50′ spiderman

:30sec ankle stretch

8min Bike, moderate pace

or

2000m row

or

1mile run

Metcon (AMRAP – Rounds and Reps)

“Pairs”

Part A.

with a partner,

0:00-12:00

150 wallballs

*If you finish the 150 wallballs, then complete, in the remaining time,

max rounds of “DT”

rest 3min then, Part B.

Score: rounds and reps of DT

“DT”

12 Deadlift

9 Hang Clean

6 Push Jerk

RX: 155/105

Metcon (AMRAP – Reps)

“Pairs”

Part B.

with a partner,

12min cap

100 Bar Facing Burpees

*If you finish the 100 bfb, then complete, in the remaining time,

Max Toes to bar

Rest 3min then, Part C

Score: toes to bar reps

Metcon (AMRAP – Reps)

“Pairs”

Part C.

with a partner,

5 min Cap

Max Thrusters

RX: 95/65

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