OC 10/1/19

OC 10/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

*Easy Conversational Pace

Bike 4:00 or

Row 4:00

10 Goblet squat holds, :02sec

Couch Stretch 1:00/side

Pigeon Pose 1:00/side

Front Squat (3×6)

70% of 1rm

*scale down 5-10% if the weight is too aggressive

Metcon (AMRAP – Rounds and Reps)



12 Shoulder to OH 95/65

Run 300m

3 strict pull-ups

Run 300m

*scale to ring rows if needed. 300m count as 1 rep

Metcon (AMRAP – Rounds and Reps)



12 Shoulder to OH 135/95

Run 300m

3 Rope Climbs

Run 300m

*300m counts as 1 rep

Metcon (4 Rounds for time)

Grunt work (optional)

4 Rounds

15 Burpee Box Jump Overs 24/20″

Rest 1:00

1:30 Cap Per Round

*score each round for time

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