4/21/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
Quad Stretch
50′ Toy Soldiers
50′ Walking Spiderman
50′ Inchworms
50′ 3 Air Squats + 1 Broad Jump
50′ High Knees
50′ Butt Kickers
:30/leg Samson Stretch
Side Lunges
Complete 3 of each barbell movement at RX weight. Take the time to appropriately build up to that weight.
Adderall (AMRAP – Reps)
27 minute METCON as follows:
Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time
Minute 10-13: Rest
Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time
Minute 20-23: Rest
Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time
*Score will be reps
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