Metabolic CrossFit – CrossFit
Trolley Stop Friday!!!
Friday after the 6pm class we will walk or meet at Trolley Stop.
Warm-up (No Measure)
Warm Up: (15mins)
2mins Bike (Easy pace)
3rds:
4 Deadlifts (Increase weight each rd)
3 Hang Power Cleans (Increase weight)
2 Jerks (Increase weight)
Overhead Squat (10 X 3)
Strength: (10mins)
EMOM10:
Overhead Squat X 3 (Increase weight ONLY if form is good, Some people may need to substitute front squat for this movement if the movement compromises safety)
Metcon (3 Rounds for reps)
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row