5/10/19 Test Week Day 5

5/10/19 Test Week Day 5

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)


2 Rounds

20 Good Mornings, half PVC half empty bar

15 Ring Rows

1k Bike

Shoulder Press (1×3)

Find 3RM Strict Press

Metcon (Time)

3 Rounds

8 Bar Muscle Ups

12 Shoulder to OH 135/95

16 Bar Facing Burpees

(12 Minute Cap)

*More Options:

Less Bar Muscle Ups

2x Chest to Bar instead of BMU

Lighter Shoulder to OH

Metcon (Calories)


Max Calories on Rower

4:00 on

4:00 off

3:00 on

3:00 off

2:00 on

2:00 off

1:00 on

Score is total Calories

*More Options:

Use any machine for similar time and effort

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