Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
400m Run
20 Dislocates; 10 FWD, 10 Backward (ovhnd grip)
20/12 Calories on AAB
20 PVC OHS at wall
Metcon (2 Rounds for weight)
Strength 12-24
Power Snatch
EMOM 8
Build to Heavy Single
Immediately into
Every :30 for 4:00
Hit 1 Rep at 75%+
Metcon (Time)
L2 Min 35-60
For Time
60/40 Calories on AAB
50 Box Jump Overs 24/20″
40 Overhead Squats 95/65
30 HSPU
20 Power Snatch 95/65
Rest 4:00
30/20 Calories on AAB
25 Box Jump Overs
20 Overhead Squats 95/65
15 HSPU
10 Power Snatch 95/65
25 Min Total Cap
Metcon (Time)
L1 Min 35-60
For Time
50/30 Calories on AAB
40 Box Jump Overs 24/20″
30 Overhead Squats 75/55
20 Pushup from Plates (use a 25# under each hand
10 Power Snatch 75/55
Rest 4:00
25/15 Calories on AAB
20 Box Jump Overs
15 Overhead Squats 75/55
10 Pushup from Plates (use a 25# under each hand
5 Power Snatch 75/55
25 Min Total Cap