Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
1:00 on Bike (:30 Slow :30 FAST)
20 Wallballs
1:00 on Bike (:90 Slow :30 FAST)
20 HS Shoulder Taps*
*use a box or from downdog position if unable to do from a handstand hold on the wall
Metcon (Weight)
Strength (12:00-24:00)
Back Squat
EMOM 12
1 Rep
Building to a heavy single
Metcon (Time)
L2 (32:00-45:00)
For Time
10/7 Calories on AAB
12 Wallballs 20/14
5 Squat Snatch 135/95
Rest 1:00
10/7 Calories on AAB
12 Wallballs 20/14
4 Squat Snatch 135/95
Rest 1:00
10/7 Calories on AAB
12 Wallballs 20/14
3 Squat Snatch 135/95
Rest 1:00
10/7 Calories on AAB
12 Wallballs 20/14
2 Squat Snatch 135/95
Rest 1:00
10/7 Calories on AAB
12 Wallballs 20/14
1 Squat Snatch 135/95
Metcon (Time)
L1 (32:00-45:00)
For Time
10/7 Calories on AAB
12 Wallballs 14/10
5 Squat Snatch 95/65
Rest 1:00
10/7 Calories on AAB
12 Wallballs 14/10
4 Squat Snatch 95/65
Rest 1:00
10/7 Calories on AAB
12 Wallballs 14/10
3 Squat Snatch 95/65
Rest 1:00
10/7 Calories on AAB
12 Wallballs 14/10
2 Squat Snatch 95/65
Rest 1:00
10/7 Calories on AAB
12 Wallballs 14/10
1 Squat Snatch 95/65