6/25/18

6/25/18

Metabolic CrossFit – CrossFit

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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

Extra!

Time Permitting:

Not For Time:

21-18-15-12-9

Calorie Row

GHD Sit-Ups

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