Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
20 Air Squats
50′ Bear Crawl
10 OHS, PVC
50′ Bear Crawl
Metcon (Weight)
Strength (12:00-24:00)
Overhead Squat
In 12:00 Complete:
7-5-5-3-3
Opening set of 7 should be around 65% 1RM
Build across remaining sets
Metcon (Time)
L2 (32:00-47:00)
2 Rounds
45/30 Calorie on AAB
30 Hang Power Snatch 75/55 (65/45) [45/35]
15 Toes to Bar/Knees to Elbow
2:00 Rest
(15 Min Cap)
*Scale Knees to elbow to hanging knee raises
Metcon (Time)
extra (optional)
5 Rope Climbs
15 Front Squat 225/155 [185/135]
5 Rope Climbs
(6 Min Cap)