09/14/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds:

250 m row

3 hang squat cleans (95#)

20 DU

then,

1-1-1-1-1 to work up to heaviest set of hang squat cleans for workout

Metcon (AMRAP – Reps)

“Chase the Rabbit”

AMRAP 5:

750m Row Buy-in

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-in

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

3 Hang Squat Cleans (185/135#)

25 DU