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