Tread Water

Tread Water

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

500m row

5 bar-only squat cleans

50′ inchworms, w/ pushups

50′ Frankensteins

15 goblet squats 53/35

5 bar-only squat cleans

Squat Clean

Minutes 1-2-3

3 Squat Cleans (66-69-72%)

Minute 4: Rest

Minute 5-6-7

2 Squat Cleans (76-79-82%)

Minute 8: Rest

Minutes 9-10-11

1 Squat Clean (86-88-90%)

Minute 12: Rest

Minutes 13-14-15

1 Squat Clean (86-88-90%)

Metcon (Time)

For Time:

2k Row

150 Double Unders

10 Rounds of “Chest to Bar Cindy”
Cindy:

5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats

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