Metabolic CrossFit – CrossFit

—- News —-
This weekend, May 18, 2019 we are moving the rig.
All of the help we can get would be amazing, plus make it go
that much quicker.

Murph is May 27 @ 9am
Murph after party is at Peter’s. Check your email and board for
all the details


View Public Whiteboard

Warm-up (No Measure)

Warm Up

:20 Down dog hold

:20 lunge hold, each side

:20 cossack squats


3 Power Position (high hang no dip) Muscle Snatch

1 Pause Ovhd Squat (:02sec)

3 Power Position (high hang with Dip) Muscle Snatch

1 Pause Ovhd Squat (:02sec)

2 Rounds; PVC, empty bar

1k Bike

15 Banded Good Mornings

10 Light Snatch Balance

High Hang Snatch (4×3)

*yes, squat

40-60% of 1rm

Drop and Reset

Metcon (Weight)

Every 2:00 for 12:00

3 Hang Snatch @ 70%+

*yes, squat

Drop and Reset each rep

Metcon (AMRAP – Rounds and Reps)


10 Air Squats

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

*More Options:

Air Squat to a medball

Goblet Squats w/ DB

Lighter Farmers Carry

Metcon (AMRAP – Rounds and Reps)

Competition WOD


12 Alternating Pistols

12 Toes to Bar

120′ DB Farmer’s Carry 70/53

Metcon (Calories)

6pm Grunt Work

30:00 Bike

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