09/19/2017

09/19/2017

Metabolic CrossFit – CrossFit

Warm-up

18 minutes to complete:

Building up to 90% max for deadlifts

8-5-3-1-1-1 Deadlifts

5-5-5-5 Burpees

5-5-5-5 Wallballs

Metcon

“Frank the Tank”

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

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