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1/4/2021

January 4, 2021 //  by admin//  Leave a Comment

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up (0:00-6:00)

2 Rounds

10 Calorie Row

10 Cossack Squats (5/side)

20 Plate Jumps

:30 Hollow Hold

Metcon (Weight)

Strength (12:00-22:00)

Back Squat

Every 2:00 for 10:00

5, 5, 3, 3, 1

Metcon (Time)

L2 (30:00-42:00)

3 Rounds

100 Double Unders

30 Pistols

10 Hang Power Cleans 205/135

12 Min Cap

*scale (185/125) [165/115]

Metcon (Time)

L1 (30:00-42:00)

3 Rounds

100 Single Unders

30 Air Squats

10 Hang Power Cleans 135/95

12 Min Cap

*scale 95/65

Category: Uncategorized

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