Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
2 Rounds
10 DB Push Press
15 Calorie Row
20 Lateral Hops over DB
Metcon (4 Rounds for reps)
Strength Min 11-24
Jerk (Any Style)
3:00 to accumulate reps @ 70% 1RM
3:00 @ 75%
3:00 @ 80%
4:00 to establish 1RM
*Score is reps each time, but enter your weights for each in the notes
Metcon (No Measure)
Option 2:
James’ Bro Sesh Birthday Strength
4 rounds (every 3min)
3-5 Tempo Bench Press 75-85%
10 Bicep Curls
15 Band Pull aparts
Metcon (Time)
Class WOD Min 34-44
For Time
40 Deadlift 135/95 (115/75) [95/65]
40 Push Ups
20 Squat Clean Thrusters 135/95 (115/75) [95/65]
20 Bar Facing Burpees
10 Min Cap
*Weight Scaling options are listed above
Metcon (Time)
Option 2:
James’ Birthday WOD
2 rounds
24 DU
15 HSPU
24 DU
10 Pwr Clean 135/95
24 DU
5 MU
10min Cap
*Scaling is 115/75 [95/65]; 2:1 Single Unders, 15 Hand Release Pushups, 5 Ring Dips for the MU