Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500 meter row
then
without setting down the bar
10 power cleans with bar
10 snatches with bar
10 squat cleans with bar
10 squat snatches with bar
Bench press
warm up to 70%
5 sets of 5 increase weight by 5 lbs per set
in between sets complete 5 30 second plank holds
A Terrible Idea (Time)
1000 meter row
40 squat snatches 45/35
40 squat cleans 45/35
1000 meter row