TROP ANNIVERSARY WOD

2
Nov

TROP ANNIVERSARY WOD

Announcements

Please come to our CrossFit Metropolis Anniversary/Marathon Party on Sunday right after the WOD! Beer, pizza and other delicious snacks will be served. (There is no open gym. Partying only!)

CrossFit Metropolis – WOD

Forrest (Time)

3 rounds for time:

20 L-pull-ups

30 Toes to bar

40 Burpees

Run 800 meters
In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed October 26th, 2009
To learn more about Forrest click here
Intermediate:

3 rounds for time:

10 kip-up L-pull-ups

20 Toes to bar

30 Burpees

Run 800 meters

Beginner:

3 rounds for time:

10 banded pull-ups

15 hanging leg-raises

20 burpees

Run 400 meters

The hanging leg raise: https://m.youtube.com/watch?v=ttdkm6ESUjI