1/27/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

3 rounds or 15 mintues

50 double unders

15 hanging DB squat cleans

10 Toes to Bar

Hang Clean (1×1)

20 minutes to find 1RM Hang Clean–Any Style

Metcon (AMRAP – Reps)

Open and Performance

AMRAP 8:

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

Metcon (AMRAP – Reps)

Fitness Athletes

AMRAP 8:

3 Hang Squat Cleans (75/55)

3 Toes to Bar

6 Hang Squat Cleans (75/55)

6 Toes to Bar

9 Hang Squat Cleans (75/55)

9 Toes to Bar