Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
3:00 Bike
Then
15 Cossack Squats w/ KB
20 Empty Bar Push Press
100 Single Unders
Back Squat
Back Squat
In 12:00 establish a 5RM
Metcon (AMRAP – Reps)
AMRAP 12
400m Row
1 Max Set of Double Unders
Score is total Double Unders. Scale DU to max burpees
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up Min 0-6
2 Rounds
200m Run
4 Wall Climbs
20 Air Squats
Jerk
Jerk
Every 2:00 for 12:00
Complete one set
6-6-4-4-2-2
Metcon (Time)
400m Run
75 Wallballs 20/14
300m Run
50 Abmat Sit Ups
200m Run
25 Double DB Box Step Overs 24/20″ 50/35s
100m Run
14 Min Cap
Metabolic CrossFit – CrossFit
Metcon (Time)
Partner Helen
3 rounds
200 M Run (partner A)
200M Run (partner B)
42 Kettle Bell Swings
24 Pull Ups
*Only one person works at a time, split reps however you want