12/14/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm-up
4 Rounds
10 wall squats
4 inchworm
1:00 bike
Bench Press (3×15)
6:00
First and second sets are warmups. Third set should be heavy.
*score is third set
Metcon (6 Rounds for time)
6x500m Row
rest 2:00
*score each round
Metcon (Time)
Interval
for Time
3 Rounds
8 Squat Clean Thrusters 115/85
16 toes to bar
1 Wall Walk
Rest 2:00
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12/8/18
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3 laps in gym 50′ pick up golfball stretch …
MCF T5 12/7/18
Metabolic CrossFit – CrossFit – – – – TEST WEEK – – – – Get in and Record your Scores. …
MCF T4 12/6/18
Metabolic CrossFit – CrossFit – – – – TEST WEEK – – – – Get in and Record your Scores. …
MCF T3 12/5/18
Metabolic CrossFit – CrossFit – – – – TEST WEEK – – – – Get in and Record your Scores. …
MCF T2 12/4/18
Metabolic CrossFit – CrossFit – – – – TEST WEEK – – – – Get in and Record your Scores. …
MCF T1 12/3/18
Metabolic CrossFit – CrossFit – – – – TEST WEEK – – – – Make sure you get in and …
