CrossFit Metropolis – WOD
5 rounds for time
20 Alternating dumbbell snatch (50lb/35lb)
20 Abmat sit-ups
20 Front rack dumbbell squats (1x50lb/1x35lb)
Aim to finish within 20 minutes.
Work at a steady consistent pace.
Reduce the DB weight to scale snatches and squats. (20 unbroken reps fresh)
Scale push-ups with band assisted push-ups or push-ups with hands on bench or box.
1/2 pigeon x :30E
1/2 kneeling hip flexor (lunge)/lat stretch w/ pvc x :30E
seated split leg hamstring stretch x :30E