Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
2:00 Bike
30 Band Pull Aparts
:30 Wall squats
Metcon (Weight)
Strength (10:00-20:00)
EMOM for 10:00
10 Pendlay Row
5 Strict Press
Alternate movements every minute
Metcon (Time)
L2 (30:00-46:00)
3 Rounds
20/15 Calorie Row
10 Thrusters 135/95
Rest 3:00
For Time
50/35 Calorie Row
30 Thrusters 115/75
16 Min Cap
Metcon (Time)
L1 (30:00-46:00)
3 Rounds
20/15 Calorie Row
10 Thrusters 105/85
Rest 3:00
For Time
50/35 Calorie Row
30 Thrusters 85/55
16 Min Cap