Metabolic CrossFit – CrossFit

—- Week 5 —-

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Warm-up (No Measure)


3 laps in gym

1:00 bike easy

5 Snatch grip high pulls, PVC

10 Dislocates

3 rounds (6:00)

5 Strict Pull Ups

Row 15 Cal

Metcon (No Measure)


Take 10:00 to teach the GHD Situp and practice a few reps

Metcon (3 Rounds for time)


Every 5:00 for 15:00

9 Chest to Bar

18 Power Snatch 75/55

Bike remainder (this is your rest between sets.)

*Score is time you finish the C2B and Pwr Snatch each round.Score each round

Deadlift (1×20)


Last piece of the day

Warm up with lighter weight before hitting your one set

Metcon (AMRAP – Rounds and Reps)

Accessory (Pick One)

AMRAP 10 Minutes

3 Pegboard Climbs

30 GHD Sit Ups

30 Front Squats 135/95


ROMWOD remaining time

*Score the AMRAP or put ROMWOD in the notes

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