1/31/18

1/31/18

Metabolic CrossFit – CrossFit

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

Warm-up

15 Minutes or 3 rounds

1 minute double unders

10 medicine ball wall ball shots

15 situps

10 OHS (if you have a mature OHS use empty barbell, if your OHS is immature or your chest falls use a PVC pipe agains the wall)

Use remaining time to warm up snatch

Strength

EMOMx5

5 TNG Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

OPEN AND PERFORMANCE

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 15:

15 Power Snatches (65/45)

60 Single Unders

15 Wallballs (20/14)

60 Single Unders

Endurance

3 Rounds:

3:00 Row

2:00 Bike

1:00 Sit-Ups

Rest 2:00

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