Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
2 Rounds
15/12 Calorie Row
30 Plate Taps; Fast feet alternate taps onto 25# plate
5 Strict Pull Ups w/ :03 eccentric
Metcon (Weight)
Strength (12:00-22:00)
Deadlift Ladder
EMOM 10
2 Reps T&G
Start at a reasonable weight, then add 5-10lbs per set.
If you’re feeling good, try to set yourself up to hit a PR double by the end
Metcon (Time)
(32:00-46:00)
3 Rounds
50 Double/SIngle Unders
20 Chest to Bar/Inverted Rows
12 Thrusters
Rest 2:00
(14 Min Cap)
Thruster Weights
R1 – 85/55 [75/45]
R2 – 115/75 [95/65]
R3 – 135/95 [115/75]