Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
3 Rounds
10 Cossack Squats (5/leg)
10 inchworms
25′ Lunge Steps w/ stretch ovhd
Metcon (Weight)
Strength Min 12-22
Squat Clean
EMOM 10
3, 3, 2, 2, 2, 2, 1, 1, 1, 1
Metcon (AMRAP – Reps)
Min 30-46
3x AMRAP 4 / Rest 2:00
500/450m Row
15 Hang Squat Cleans 115/75 (95/65) [85/55]
Max Distance HS Walk in 10′ increments
*Scale HS Walk to Wall Walks
Score is total HSW feet.
Metcon (Time)
Optional WOD
For Time
10 Strict HSPU
1 Rope Climbs
8/1, 6/1, 4/1, 2/1
5 Min Cap