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Workout of the Day


Workout of the Day

CrossFit Metropolis – WOD


Metcon (AMRAP – Rounds and Reps)

A. Metcon 190208

5 minute AMRAP

250 meter Row

10 Toes-to-Bar

Rest 5 minutes

B. Metcon 190208

5 minute AMRAP

250 meter Row

10 Medicine ball slams (20lb/14lb)
Metcon A:

Aim for three or more rounds

move quick and work hard to keep your consistent pace

break no more than once in the T2B keeping your rest short

Metcon B:

Aim for 3 or more rounds maintaining your row pace.

Treat the medball slams as singles starting from the ground each rep. focus on a powerful slam (trunk flexion) each rep.

Score your total combined reps and record your rounds and reps per metcon in your notes.


Ring Dips (4×5-10)

Strict ring dips 4×5-10 reps

All 4 sets unbroken

scale with band assisted or foot assisted ring dips

Rest 1 minute between sets