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Workout of the Day


Workout of the Day


We will be closed Sunday, April 21st. Happy Easter!

CrossFit Metropolis – WOD


Coaches Lead


Tempo strict pull-ups

4×5 (5/0/X/0)

1 minute rest between sets

5 second negative/ 0 seconds at the bottom/ explosive on the way up/ 0 seconds at

the top)

Perform all sets unbroken. Use bands to assist.


Metcon (Time)

Metcon 190417

4 Rounds for time

9 Deadlift (185lb/125lb

6 Hang power clean (185lb/125lb)

3 Push jerk (185lb/125lb)
Aim to finish within 10 minutes

Scale all movements by reducing barbell load. Pick challenging weights and focus on clean movement throughout.

Cool-Down Flex

Banded Lat stretch x :30E

Banded bicep stretch x :30E

Cat/camel x 1:00

Banded tricep stretch standing x :30E