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..