Workout of the Day

20
Nov

Workout of the Day

Announcements

Our Thanksgiving schedule will be limited:

Wednesday – regular morning WODs, no evening classes
Thursday – closed
Friday – 10am WOD and 11-12:30 open gym
Saturday – 9:30 & 10:30 WOD, 11:30-1pm open gym

CrossFit Metropolis – WOD

Metcon (Time)

5 rounds for time:

10 Thrusters, 95/65-lbs

10 Toes to Bar

Intermediate:

5 rounds for time:

10 Thrusters, 75/55-lbs

5 Toes to Bar

Beginner:

5 rounds for time:

10 Thrusters, 45/35-lbs

10 Hanging Knee Raises

Cash-Out

Put 10 minutes on the clock:

Perform 3-5 rounds of a challenging number of back extensions, rotating with other athletes. While not on the ghd, perform one mobilization of coach’s choice and one of athlete’s choice.