Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 cal row

10 shoulder passes

5 push-up to down dog

12 cal row

:30 banded hip stretch/ side

5 strict pull-ups

9 cal row

:30 banded shoulder stretch/side

10 kettlebell swings

Burgener Warmup for snatch

Power Snatch (1×1)

20 minutes to build to a heavy (1RM) power snatch

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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