Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up: (15 min)
Row 250m
3rds:
5 Overhead Squats (Increase weight to a safe weight for WOD)
5 KB Swings
Power Clean (8 X 2)
Strength: (8 mins)
EMOM8:
Power Clean X 2 (Increase weight, must be touch and go, Score is heaviest weight)
Metcon (Time)
“Tootsie Roll”
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (115/80#)
KB Swings (70/53#)