10/21/17

10/21/17

Metabolic CrossFit – CrossFit

Good luck to all the teams competing this weekend!!

Warm-up (No Measure)

Warm Up: (20mins)

Today is a great test to see how far the sport has came since 2013. Take a look back at your score if you have one, if not just look back at scores from this event.

AMRAP12: (Slow pace)

1min of bike

5 Cleans (empty bar)

5 Toes to Bar (you may want to do a few sets supine to save your shoulders/grip for the WOD)

200m Run

Spend remaining of time increasing to WOD weight.

Metcon (AMRAP – Reps)

“Open 13.4”

Ascending Ladder for 7 Minutes:

3 Clean & Jerks (135/95#)

3 Toes-to-Bar

6 Clean & Jerks

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar

…and so on, until time expires.

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