WOD

OC 10/18/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Amrap 4

2 laps in gym

6 box step-ups

4 medball cleans

Couch Stretch 2:00

8:00 Muscleup practice in low rings

Metcon (AMRAP – Reps)

L2

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 Bar muscleups

*Scale BMU to jumping or banded

Metcon (AMRAP – Reps)

L1

AMRAP 10

20 box jump overs 24/20

16 wallballs 20/14

4 pull-ups

Metcon (No Measure)

Remainder of the class

15:00 bike, conversational pace

and

15:00 ROMWOD

OC 10/17/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Good Mornings 10 Dislocates 10 Dislocates around the …

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OC 10/16/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 3:00 on rower (Fan on 10), conversational pace 3 …

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OC 10/15/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 50′ Spiderman 50′ Reverse lunge 50′ shuffle …

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20.1

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Suggested Warmup 2 rounds 10 Dislocates 10 Dislocates around the …

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5yr Anniversary WOD

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds 200m jog 50′ high knees 25′ cartwheels …

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OC 10/11/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 600m on AAB 100′ Bear Crawl 50′ …

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OC 10/10/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates backwards 10 Dislocates around one side then …

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OC 10/9/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 100′ walking lunge 50′ skip 10 Dislocates 10 forward …

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OC 10/8/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness warmup 2k row 50′ Bear Crawl 100′ shuffle 25′ …

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OC 10/7/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2:00 jog in gym 2 rounds: PVC, empty bar …

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