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Workout of the Day

5
Apr

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Metcon

Metcon (Time)

Metcon 190406

For time

30-24-18-12-6

15-12-9-6-3

Medicine Ball Cleans (20lb/14lb)

Push Jerks (155lb/105lb)
Perform the top numbers for the medball cleans and the bottom number for the push jerks. 30 medball cleans, 15 push jerks – 24 medball cleans, 12 push jerks….and so on until all reps are complete

Aim to finish in 10 minutes. (8-12 minute range)

Move well and consistent in the medball cleans. Scale with a lighter medball.

Reduce the load to scale the push jerks. Pick a moderate weight you can jerk 10 reps unbroken.

Cool-Down Flex

Slow cat/camel x 1:00

Child’s pose w/arms through and across x :30E

Inverted V x :30

Overhead side bends 2x:15E