Iron Box

Iron Box

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


2min at 31-34 stroke rate

50′ walking Samson stretch

1xBurgener Warmup w/PVC

with barbell

5 side bends

5 behind the neck press

5 seated Good Morning

5 back squats w/:03sec hold at bottom

3 Muscle Snatch

3 Pwr Snatch


3 High Hang Snatch

3 Hang Snatch

3 Snatch

Snatch Balance (4×2)

Work on dropping under the bar quickly. If everything is grooving, add weight each set.

Use these reps as a warmup for the OHS

Overhead Squat (6×2)

Build over 6 sets to find a 2rm

Metcon (AMRAP – Rounds and Reps)

3 rounds for reps

3:00 Amrap

3 Pwr Snatch

9 Air Squats

12 Sit-ups

rest 1min

RX: 135/95

Masters: 115/75

Scaled: 95/65

Pick up where you leave off on each AMRAP

Score is total rounds and reps

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