Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
500m Row
10 Weighted Box Step Ups
10 Cossack Squats w/ bar on back, pause :03
1:00 Lateral Banded Walks (:30/side)
Metcon (3 Rounds for weight)
Strength (Min 12:00-24:00)
Back Squat
In 4:00 complete 2×5
In 4:00 complete 2×3
In 4:00 complete 2×1
Metcon (Time)
L2 (32:00-46:00)
15-12-9
Toes to Bar
Front Squats 155/105 (135/95) [115/75]
Rest 1:00
21-15-9
Alternating DB Snatch 50/35
Alternating Pistols
*14 Min (total) Cap*
Scaling weights are in () and []
Metcon (Time)
L1 (32:00-46:00)
15-12-9
Knees to Elbow
Front Squats 105/85, (95/65) [75/55]
Rest 1:00
21-15-9
Alternating DB Snatch 35/25
Alternating Assisted Pistols
*14 Min (total) Cap*
Scaling weights are in () and []