Choose your rate, Choose your fate (Pick either workout)

Choose your rate, Choose your fate (Pick either workout)

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

25 banded face pulls

10 situps

50′ reverse lunge

10 barbell side-bends

50′ barbell walking knee ups

10 back squats 45/35

Metcon (Time)

Interval Class

6rft

2:00 on bike or 20 cal row

20 heavy plate walking lunges

400m run

rest :90sec after each round

Sore is total time INCLUDING rest

Metcon (Time)

Stargate

for time:

800m run

200 DU

100 Wallballs

50 Pullups

25 box jumps 30/24

Score is time

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