Roped In

Roped In

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

:30 Quad Stretch/leg

:30 Cradle Stretch/leg

5 Side Lunge/leg

10 Knee to Chest

10 PVC Shoulder Passes

10 PVC OHS (wall therapy)

50′ Solider Kicks

50′ Duck Walk

50′ Walking Samson

50′ Spidermans

50′ Inchworms

50′ Toe Walk

50′ Heel Walk

50′ Side Shuffle

50′ High Knees

50′ Butt Kickers

Burgener Warm-up

Practice Rope Climbs

Metcon (Time)

For Time:

50/35 Calorie Row

800 Meter Run

30 Power Snatches (115/80)

800 Meter Run

10 Rope Climbs

Extra!

3 “Giant Sets” (unbroken):

Max Effort Bodyweight Bench Press

Max Strict Pull-Ups

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

Rest 3 Minute Between Efforts.

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