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Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up

1:00 Bike

1:00 Jump Rope

:30 Hollow Rocks

:30 Superman Arch

1:00 Jump Rope

:30 PVC Pass Throughs

:30 Wall Squats

1:00 Jump Rope

Metcon (No Measure)

For Completion

0-5:00 25 burpees + 400m run

5-10:00 20 burpees + 400m run

10-15:00 15 burpees + 400m run

15-20:00 10 burpees + 400m run

20-25:00 5 burpees + 400m run

25-30:00 400m run

Metcon (No Measure)

Cool Down Stretch

Pigeon Stretch 2:00/side

Ankle Mobility 2:00

Roll out your Quads and Hamstrings

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up Min 0-6

2 Rounds

250m Row

30′ Bear Crawl

20 Glute Bridges

Metcon (Weight)

Strength Min 12-22

Power Clean

Every :30 For 10:00

1 Rep

Make a weight increase every 2:00

Metcon (Time)

Part A Min 30-42

5 Rounds

12 Deadlift 155/105 (145/100) [135/95]
9 Hang Power Cleans

6 Push Jerk

*Everytime you break, complete 100m Run

12 Min Cap

Metcon (Time)

Part B Min 49-60

400m Run

20 Push Ups

300m Run

20 Bench Press 135/95 (125/85) [115/75]
200m Run

20 Devils Press 35/25s

11 Min Cap

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up Min 0-6

1:00 Bike

1:00 Jump Rope

:30 Hollow Rocks

:30 Ring Rows

1:00 Jump Rope

:30 PVC Pass Throughs

:30 OHS Squat

1:00 Jump Rope

Metcon (Weight)

Strength Min 12-24

Front Squat

In 12:00 complete the following sets

5-3-3-1-1

Metcon (Time)

L2

2 rounds: Rest 1:00 between rnds

20/12 Calories on AAB

20 Wallballs 20/14 10′

20 Toes to Bar

20 Overhead Squats 95/65 (85/60) [75/55]
20 Pull Ups/Ring Rows

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up Min 0-6

500m Row

then,

2 rounds

10 Air Squats

10 Good Mornings

Metcon (Weight)

Strength Min 12-21

Deadlift

Every :90 for 9:00

5 Reps

Build Across Sets

Metcon (Time)

L2 Min 29-49

Regionals 14.4

21-15-9-6-3

Strict HSPU

Front Squat 195/125 (175/115) [155/105]
Bar Facing Burpees

20 Min Cap

Metcon (Time)

L1 Min 29-49

Regionals 14.4

21-15-9-6-3

Hand Release Push Ups

Front Squat 155/105 (135/95) [115/85]
Bar Facing Burpees

20 Min Cap

Metabolic CrossFit – CrossFit