Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner DT
2xAmrap 10 (rest 3:00 between)
Partner A: 300m AAB sprint
Partner B:
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
Swap after each partner completes their portion.
*Bar weight: 135/95
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Metabolic CrossFit – CrossFit
Metcon (Time)
Partner Barbara Ann
5 Rounds for Time
20 Handstand Push-Ups
40 Deadlifts (135/95 lb)
60 Sit-Ups
80 Double-Unders
*Scale HSPU to elevated on a box or to Hand release push-ups. Scale DU to 2:1 ratio for single unders
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up (0:00-6:00)
2 Rounds
10 Calorie Row
10 Cossack Squats (5/side)
20 Plate Jumps
:30 Hollow Hold
Metcon (Weight)
Strength (12:00-22:00)
Back Squat
Every 2:00 for 10:00
5, 5, 3, 3, 1
Metcon (Time)
L2 (30:00-42:00)
3 Rounds
100 Double Unders
30 Pistols
10 Hang Power Cleans 205/135
12 Min Cap
*scale (185/125) [165/115]
Metcon (Time)
L1 (30:00-42:00)
3 Rounds
100 Single Unders
30 Air Squats
10 Hang Power Cleans 135/95
12 Min Cap
*scale 95/65