Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

KB Warm-Up Today:

50′ farmers carry

50′ KB lunges

50′ waiters carry

10 alternating KB snatches

10 KB goblet squats

10 KB Clean and Jerks

10 KB Turkish Get-ups

Back Squat

Not to exceed 15 minutes

On the Minute – 3 Back Squats

Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Metcon (Time)

4 RFT:

400 Meter Run

50 Air Squats


Time Permitting:

Not For Time:


Calorie Row

GHD Sit-Ups

Leave a Reply