CrossFit Metropolis – WOD
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
15 Hang power cleans (95lb/65lb)
15 Strict handstand push-ups
200 meter run (1 short hill, door-third-door)
20 Box jumps (24″/20″)
Keep a steady pace and move well. Proper disciplined movement at a consistent pace is key.
Reduce weight to scale HPC. It should be light, 12-15 reps unbroken when fresh.
Scale Strict HSPU with double kneeling double DB/KB strict press.
Reduce the box height to scale box jumps.
Standing single leg hamstring stretch on box x :30E
1/2 pigeon on box x :30E
Standing banded tricep stretch x :30E
Puppy pose 2 x :30