09/06/2017

09/06/2017

Metabolic CrossFit – CrossFit

Warm-up

A.) Build up to working weight for cleans and snatches

3-2-1-1-1

B.) 10 Wallballs

10 Double unders

8 box jumps

8 TTB

6 pullups (drill form!)

6 burpees

4 cleans

4 jerks

2 snatches

2 MU (or scale)

Metcon (AMRAP – Rounds and Reps)

“Open Test”

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

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