We will be closed Sunday, April 21st. Happy Easter!
CrossFit Metropolis – WOD
Tempo strict pull-ups
1 minute rest between sets
5 second negative/ 0 seconds at the bottom/ explosive on the way up/ 0 seconds at
Perform all sets unbroken. Use bands to assist.
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.
Banded Lat stretch x :30E
Banded bicep stretch x :30E
Cat/camel x 1:00
Banded tricep stretch standing x :30E