Metabolic CrossFit – CrossFit
Metcon (Time)
3 RFT
500m Row
30 Box Jumps (24/20)
20 Push Press (115/80)
Strength
For the remainder of class, work on:
Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single
and/or
Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single
and/or
10×3 Back Squats, across