Jumping out the Fire Escape

Jumping out the Fire Escape

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

3 rounds

15 DU

:30sec plate squat hold 10/10

3 fwd rolls

:30sec plank

Metcon (Weight)

Snatch!

Every :30 for 6:00

1 PWR Snatch 60-70% 1rm

1:00 Rest then,

Every Minute for 6:00

1 Squat Snatch 70-80% 1rm

Score: Load in 2nd 6 minutes

Metcon (Time)

Strong Bear

3 rounds

2:00 Bike

60 DU

10 ovhd squats

RX: 135/95

Scaled: 95/65

Scaled Dubs: 3 to 1

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