M1-Metro Fitness
Skill
Skull Extension 4×6
Snatch-Hang Snatch-OH Squat @ 60%
5×3
Note: This is three separate movements. Do not let go of the bar. You will first perform a snatch, then a hang snatch then end with an overhead squat.
Strength
“Tabata”
Push Jerk @ 70%
MetCon
4 RFT
300m Row
30 Wall Balls
400m Run
30 Ring Dips
M2-Metro CrossFit
5RFT
20m Bear Crawl
20 KB Swings
20 Thrusters
300m Row
