CrossFit Metropolis – WOD
Back Squat (5×3 at 80% 1RM)
5 rounds: Every 3 minutes Back Squat 3 reps at 80% 1RM
If you do not know your 1RM select a load that you can back squat 4-6 reps.
maintain the same load over all 5 sets.
Partner Metcon 190209
With a partner:
100 Thrusters (45lb/35lb)
50 Strict Pull-Ups
50 Thrusters (45lb/35lb)
25 Strict Pull-Ups
Aim to finish within 15 minutes
One athlete works at a time wile the other athlete rests
Break up your sets any way you and your partner desire
Complete all reps of one exercise before moving on to the next until all 225 reps are complete.
Scale using a lighter barbell for the Thrusters and band assisted pull-ups