Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

10 Empty Bar OHS w/ :02 Pause in bottom

10 Box Jump Overs 20/16

15 Push Ups

Metcon (Weight)


1 Snatch Pull + Snatch

Start at 70% and build

*snatch pull should be a high pull. Make sure you achieve triple extension. The Snatch should be a full squat snatch

Metcon (Time)

5 Rounds

Row 1000/850m

15 Bar Muscle Ups

Share the work with a partner, switch working athletes anytime.

Metcon (Time)

Accessory (necessary)

Accumulate 3 Minutes in an L-Sit

You can mix variations (Parallettes, Hanging, Rings, etc)

Score is total time it takes to accumulate the 3min

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