Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
400m Run
5 Inch Worms w/ Push Up
10 Horizontal Ring Rows (or strict Pull Ups)
10 Snatch Balance w/ empty bar
Metcon (Weight)
Strength (12:00-22:00)
Squat Snatch
EMOM 10
1 Rep
Metcon (Time)
L2 & L1 (34:00-60:00)
30-20-10
Deadlift 135/95
Hand Release Push Up
(8 Min Cap)
Rest 3:00
1000m Row
(5 Min Cap)
Rest 3:00
15-10-5
Thrusters 45/35
Pull Ups/Ring Rows
(7 Min Cap)