2/26/18

2/26/18

Metabolic CrossFit – CrossFit

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Warm-up

4 Rounds of 20 sec on 10 sec off with each movment

Row

Toes to Bar

Light Hang Clean and Jerks

Complete 4 rounds at each station before rotating

Clean and Jerk (5 x 3)

20 Minutes

Work up to a heavy set of 3 Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

30/24 Calorie Row

15 Toes to Bar

7 Power Clean and Jerks (155/105)
Fitness 105/75

Extra!

Muscle-up (or Pull-up) practice

If you’re proficient at MU, complete 7 sets of max effort unbroken.

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