WOD

2/21/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Primer

12-9-6

Row For Calories

Burpees over Rower

Metcon (Time)

Strength

Front Squat

for Time

8×2 @ 85%

Rack and Unrack each set

Metcon (AMRAP – Reps)

E4MOM 20

6 Power Snatch 155/105

12 Push Jerk 155/105

18 Deadlift 155/105

Run 10m shuttles in remaining time

No Rest

2/20/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Push Ups 15 Empty Bar Thrusters …

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2/19/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Run 1 mile Metcon (AMRAP – Reps) Strength …

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2/18/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Primer 3 Rounds :32 Bike 12 Jumping Lunges Metcon (Time) …

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2/16/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 7 Run 400m 10 Goblet squats 10 pushup …

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2/15/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates 10 strict press, PVC 10 pushups 10 …

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2/14/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 3 run 3 laps 10 squat jumps 2:00 …

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2/13/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Row 500m 15 Good Mornings 75/55 15 Push Ups …

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2/21/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Row 100/80 Calories Metcon (AMRAP – Reps) Strength …

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2/11/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 50′ Bear Crawl 50′ Inchworm 2 laps in gym …

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2/9/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup run 1 lap 1 lap w/medball 30/20 run 1 …

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