Smooth Criminal

Smooth Criminal

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:30 Seconds

Med-ball Foot Taps

Knuckle Drags

Active Spidermans

:20 Seconds

Single Unders

Air Squats

Med-ball Deadlifts

:15 Seconds

Double Unders

Med-ball Front Squats

Med-ball Push Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (12min)

Heavy Set of 3
The goal here is to pull a heavy barbell off the ground with good form, which also prepares athletes for the deadlifts to come within the metcon.

Athletes will have 12 minutes to build to a heavy triple.

Metcon (AMRAP – Reps)

“Smooth Criminal”


60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)
Weight on the deadlift in “Smooth Criminal” should be something that athletes could complete unbroken when fresh, and in a maximum of 3 sets every round.

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