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12/31/2020

December 31, 2020 //  by admin//  Leave a Comment

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up (0:00-6:00)

500m Row

then,

15 Banded RDLs

50′ Duck Walk

12 Cossack Squats (6/side)

Metcon (Weight)

Strength (12:00-22:00)

Deadlift

In 10:00 Complete

“Heavy” 3×5

Metcon (AMRAP – Reps)

(28:00-46:00)

Every 3:00 for 18:00

Run 400m

Max Air Squats in remaining time

or Complete WOD 2 IF the rain is too much to run in. Don’t sub in rowing.

Metcon (AMRAP – Reps)

Open Wod 13.4 (DB Version)

AMRAP 7

3 Double DB Clean and Jerk 50/35s

3 Toes to Bar

6/6, 9/9, etc..

Category: Uncategorized

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