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Lagniappe

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

0:00-3:00

250m row

max box step-ups

3:00-6:00

250m row

5 broad jumps

6:00-9:00

250m row

max box jumps

Metcon (Time)

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2000m row

50 Pwr cleans 155/105

100 box jumps 24/20

20min time cap

*Athletes can start and move to any movement in any order, but must complete that movement before they can move to another.

*If you finish before the cap, then score is your time. If you hit the cap then your score is 20min. Either way put your total reps in the notes. 1m equals 1 rep

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