09/12/2017

Metabolic CrossFit – CrossFit

Warm-up

Instruction:

Toes to bar progression

then,

2 rounds

5 deadlift (light)

15 Wallballs

5 Toes-to-bar

15 box jumps

Strength

Work up to a heavy triple

Deadlift 3-3-3-3-3

Metcon (Time)

“Blue Lagoon”

3 Rounds:

15 Deadlifts (205/145#)

25 Wallballs (20/14#)

15 Toes-to-Bar

25 Box Jumps (24/20”)