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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


Back Squat (5×3)

Tempo Back Squats

5×3 @ 85%-90% 1RM

Tempo: (5/0/X/0)

1 set every 3 minutes

Perform each rep with a 5 second negative (eccentric), 0 second pause at the bottom (isometric), as explosive as possible on the way up (concentric), 0 seconds pause at the top (iso-concentric)


Metcon (Time)

Metcon 190419

21-15-9 calories/reps for time

Concept 2 row (calories)

Squat jumps
Keep your hands on your head and fingers interlocked during squat jumps.

Cool-Down Flex

Foam roll or Lax ball Glute x :30E

1/2 pigeon x :30E

Lying banded hamstring stretch x :30E

Lying banded straight leg across body x :30E