Wise Men

Wise Men

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

25′ Spidermans

:30 Front Rack Stretch

5 Push-up to Down Dog

:30 Wrist Stretch

50′ Active Samson

:30 Squat Hold

10 Air Squats

:60 Child’s Pose

Movement Prep:

2 High Hang Power Cleans

2 Hang Power Cleans

4 Power Cleans

2 Pausing Front Squats

2 Front Squats

3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Weightlifting

15 minutes

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

Metcon (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

-Rest 3 Minutes-

AMRAP 3:

Macho Man (155/105)

-Rest 3 Minutes-

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

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