Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


100m jog

100 m row

100m bike

10 dislocates

10 PVC strict press

10 ovhd squats, PVC

10 box stepups

8 kb swings

6 abmat situps

2:00 couch stretch each side

Metcon (AMRAP – Reps)

Partner WOD

100 Box Jumps 24/20

80 Kettlebell Swings 35/26

60 burpee pullups

40 cal bike

20 abmat situps

Partner B will complete as many hand release push-ups as possible while Partner A works.

*Add in total hand release push-ups among both Partners to the total score.

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