CrossFit Metropolis – WOD
4 rounds for time
15 Burpee over “wall”(box) (30″/24”)
10 Kettlebell Deadlifts (2x32kg/2x24kg)
100′ Farmers carry (2x32kg/2x24kg)
400 meter run w/med ball (20lb/14lb)
Keep moving and aim to finish within 19 minutes.
Burpee over the wall(box): Perform a burpee then get over the box placing both hands on box hopping over. Use hands, knees, and feet to assist getting over the box.
Scale using a lower box.
Reduce kettlebell weight to scale the deadlifts and farmer’s walk. You should be able to complete both unbroken with a challenge.
Maintain proper posture and walk under control in the farmer’s walk. 100 feet = 5 widths of the gym.
Hold the medicine ball any way during the run.
Banded lat stretch x :30E
Banded bicep stretch x :30E
Half pigeon on box x :30E
Overhead L-sit on floor against wall x 1:00