WOD

11/27/19

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 Rounds

15 Calorie Row

20 Band Pull-Aparts

:30 Hollow rock

Squat Clean (6×5)

Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Cleans

Metcon (Time)

L2

35-25-15-5 Burpee

8-10-12-14 Squat Clean Thruster 95/65

Metcon (Time)

L1

25-15-10-5 Burpee

8-10-12-14 Squat Clean Thruster 75/55

Metcon (3 Rounds for time)

Grunt Work (optional)

L-Sit Hold

3x Max Effort time

Whether it’s knees up, or legs extended, make them pretty and hold yourself to a standard.

*can be on boxes, rings, or stacked plates

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