300

300

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200 meter run

5 Push-up to Down Dog

50′ Active Samson

50′ Spidermans

50′ Walkouts

10 Air Squats

5 shoulder shrugs

5 kips

5 kipping C2B pull-ups

1-3 strict C2B pull-ups

Complete 3 of each DB movement

300 (Time)

10 RFT:

5 Strict Chest to Bar Pull-ups

10 “X” Dumbbell Movement (70’s/50’s)

15 GHD Sit-ups
Round 1 – DB Push Press

Round 2 – DB Burpees

Round 3 – DB Power Cleans

Round 4 – DB Bench Press

Round 5 – DBLunge Steps

Round 6 – DB Front Squats

Round 7 – DB Bent Over Rows

Round 8 – Alt. DBl Snatches

Round 9 – DB Deadlifts

Round 10 – DB Thrusters

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
ONLY DO THIS WORKOUT IF YOU COMPLETED “300” DURING OPEN GYM ON 6/16

Leave a Reply