09/05/2017

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#)