Powder Keg

Powder Keg

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

20 Minutes

Run 400 m

:60 Front Rack Stretch

:60 Wrist Stretch

10 Shoulder Passes

Pull-Up Warm-up

10 Second Hollow Hold

10 Second Arch Hold

10 Shoulder Shrugs

5 Strong Kips

3 Kipping Pull-ups

Burgener Warm-up with PVC

Then,

3-3-3-3-3 Clean and Jerk, working up to heaviest set that you will perform

Metcon (AMRAP – Reps)

“Powder Keg”

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)

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