Metabolic CrossFit – CrossFit
Warm-up
10 minutes for front squat mobility
then,
Run 200 m
5 cal bike
10 deadlift
5 cal bike
15 front squats
10 cal bike
15 thrusters
Run 200 m
Metcon (3 Rounds for reps)
“Base Drop”
AMRAP 5:
21 Cal Bike
21 Deadlifts (95/65#)
Rest 5:00
AMRAP 5:
15 Cal Bike
15 Front Squats (95/65#)
Rest 5:00
AMRAP 5:
9 Cal Bike
9 Thrusters (95/65#)