CrossFit Metropolis – WOD
Bench Press (10-10-8-8)
Rest 1:30 between sets
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
1 hill run (door-3rd-Lex-door)
15 Sumo deadlift high pull (75lb/55lb)
Keep a consistent pace, aim to complete 3 or more rounds.
Reduce the weight to scale sumo deadlift high pulls, something you can perform 10 unbroken reps.
Foam roll calf (back/front) x :30E
Standing calf stretch x :30E
Banded tricep stretch x :30E
Lying banded hamstring static stretch x :30E