Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

4x400m run

*try to maintain a pace withing 3-5sec of initial run

Metcon (3 Rounds for reps)


Squat Clean

Build to Heavy Single (not a PR)


3 Rounds, Not for time

Max Hang Squat Cleans @ 70%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

**Score the amount of reps you complete of Hang Squat Cleans @ 70%. Also Enter the heavy single weight in the notes

Metcon (AMRAP – Rounds and Reps)


100 Double Unders

10 Db Burpee Box Overs 24/20 50/35

Metcon (No Measure)


ROMWOD/Cool Down Stretch

Open Gym (HSPU and Pull-up Program)


Strict Press x 4 max sets

*50% bodyweight; rest 2-3:00 between sets. Standing. Looking for 10+ reps

Handstand Hold x 3 max duration sets

*maintain a strong hollow position “squees the butt, squeeze the gut.” Rest as needed between sets

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