Zero Dark Thirty

Zero Dark Thirty

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

50′ Spidermans

10 PVC Pass Throughs

50′ Active Samson

10 PVC Pass Throughs (Slightly More Narrow)

5 Push-up to Down Dog

10 Slow PVC Overhead Squat

Toes to Bar Prep

:15 Second Hollow Hold on Floor

:15 Second Arch Hold on Floor

:15 Second Hollow Hold on Bar

:15 Second Arch Hold on Bar

5 Scap Pull-ups

5 Kip Swings

3 Knee to Chest

3 Toes to Bar

Muscle Snatches + 3 Overhead Squats

1 Set – 40%,

1 Set – 45%,

3 Sets – 50%

Weightlifting

On the Minute x 12

Power Snatch + Hang Squat Snatch

Minute 1: 60%

Minute 2: 64%

Minute 3: 68%

Minute 4: Rest

Minute 5: 72%

Minute 6: 76%

Minute 7: 80%

Minute 8: Rest

Minutes 9-10-11: Build to a Heavy Complex

Metcon (Time)

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:

30 Toes to Bar

30 Burpees

30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:

30 Toes to Bar

30 Burpees

30 Power Snatch (155/105)
2 Men, 1 Woman: 125 Row

2 Women, 1 Man: 110 Row

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