CrossFit Metropolis – WOD
Bar Muscle-ups (10 x (1-3))
10 minute EMOM
Every minute for 10 minutes complete 1-3 reps of bar muscle-ups.
Stick with the same number of reps throughout.
Scale bar muscle-ups with 1-3 jumping bar muscle-ups (from box) or 1-3 chest to bar pull-up + 1-3 push-ups.
5 rounds for time
5 Front squats (185lb/125lb)
10 Toes to bar
15 Box jumps (24″/20″)
Aim to finish in 12-16 minutes
Keep strong and braced in the front squat, fluid in the toes to bar, and steady and explosive in the box jump.
Front squats are from the ground (Clean into front rack).
Scale by reducing the weight (Moderate weight)
Seclect a load you can front squat 7-9 reps fresh. Break no more than once each round.
Scale toes to bar with kipping straight leg raises (cycling above parallel), straight leg raises, strict knee raises). Break no more than once per round.
Reduce the height of the box to scale box jumps
Couch stretch x :30E
Single leg hamstring stretch on box x :30E
Standing banded pec/shoulder stretch x :30E
Standing banded triceps stretch x :30E