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Workout of the Day


Workout of the Day

CrossFit Metropolis – WOD


Coaches Lead


Front Squat (3-3-3-3-3)

5 rounds of 3 Fronts Squats every 2 minutes

Increase you weight every set lifting no Heavier than 80% 1RM Front Squat

Clean (Heavy Single)

In 12 minutes build up to a 1RM Clean for the day

Cool-Down Flex

Standing banded tricep stretch x 30 seconds (e)

Lying banded hamstring static stretch x 30 seconds (e)

Couch Stretch x 30 seconds (e)