2/27/18

2/27/18

Metabolic CrossFit – CrossFit

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Warm-up

15 Minutes:

400 meter run

Then 3 Rounds

10 push ups

10 box jumps

10 wall ball shots

Then Cash Out: 50 Double Unders

Strength

EMOM x 10

1 Squat Clean increasing weight each minute

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Fitness Athletes:

Buy In: 200 Single Unders

Front Squat Weights (65/45)(75/55)(95/65)

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