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