CrossFit Metropolis – WOD
Turkish Get Up (3×3(E))
3 Rounds of 3 Turkish Get Ups each side every 3 minutes.
Use a challenging weight while maintaining proper technique.
Keep the load light if you are new to this exercise or have shoulder mobility limitations.
Metcon (AMRAP – Rounds and Reps)
In 7 minutes complete as many rounds and reps of:
350 Meter Row
7 Power Snatches (75lb/55lb)
Aim for 3 or more rounds keeping a consistent pace throughout the 7 minutes.
The Barbell load should be light allowing for most rounds to be performed unbroken.
Power Snatch (No Muscle Snatch)