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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