1/20/18

1/20/18

Metabolic CrossFit – CrossFit

Warm-up

15 mintues or 3 Rounds

10 cal row

10 over the erg burpees

Warm-Up Power Snatch

Metcon (AMRAP – Reps)

Open & PerformanceTeams of 3

AMRAP 25:

70/50 Calorie Row,

70 Bar-Facing Burpees

70 Power Snatches (75/55)

60/40 Calorie Row

60 Bar-Facing Burpees

60 Power Snatches (95/65)

50/35 Calorie Row

50 Bar-Facing Burpees

50 Power Snatches (115/80)

40/30 Calorie Row

40 Bar-Facing Burpees

40 Power Snatches (135/95)

30/20 Calorie Row

30 Bar-Facing Burpees

Max Power Snatches (155/105)

Metcon (AMRAP – Reps)

Fitness Athletes

Teams of 3

AMRAP 25:

70/50 Calorie Row

70 Burpees

70 Power Snatches (55/35)

60/40 Calorie Row

60 Burpees

60 Power Snatches (75/55)

50/35 Calorie Row

50 Burpees

50 Power Snatches (95/65)

40/30 Calorie Row

40 Burpees

40 Power Snatches (115/80)

30/20 Calorie Row

30 Burpees

Max Power Snatches (135/95)

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