10/30/17

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#)