Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

20 Goblet Squats

50′ Bear walk

Row 250m

Metcon (Weight)

Pause Front Squat

Build to a Heavy Triple


3×3 @ 80% of your triple

*weights in notes

Metcon (Time)

EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed

Alternate minutes with a partner

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