WOD

Metropolis Fitness – CrossFit Double Trouble (Time) 800M Run 3 Rounds 30 Sit Ups 30 Double Unders 600M Run 2 Rounds 30 V-Ups 30 Double... Read More

Metropolis Fitness – M(FIT) Metcon (No Measure) 0:00 – 5:00 200M Run AMRAP 10 Sit Ups 5 Burpees 5:00-7:00 Rest 7:00 – 12:00 200M Run... Read More

Metropolis Fitness – M(LIFT) Lift Clean (N/I/E) 1 Low Hang Power Clean 1 High Hang Squat Clean 1 Below-The-Knee Squat Clean N- 6 @ 60%,... Read More

Metropolis Fitness – M(LIFT) Technique Snatch Pull + Power Snatch ((N/I/E)) 3 Snatch Pulls + 1 Power Snatch from below-the-knee w/ 3s pause. Work on... Read More

Metropolis Fitness – M(LIFT) Technique Split Jerk Balance (N/I/E) 4×3 staying light, around 50% Lift Split Jerk (N/I/E) N: 3×3 @ 60% I: 3×3 @... Read More

Metropolis Fitness – M(FIT) Core (No Measure) 30-20-10 Sit Ups Russian Twists Partner Metcon (No Measure) 4 Rounds Each… 25M Farmer Carry 200M Run 25M... Read More

Metropolis Fitness – CrossFit Swingin 20s (AMRAP – Rounds and Reps) AMRAP 20: 20/16 Calorie Row 20 KB Swings 20 Box Jumps 200M KB Carry... Read More

Metropolis Fitness – CrossFit Strength Bench Press (3-3-3-3-3) Superset with 20 dumbbell flies. Post dumbbell weight to notes. Metcon Lung It Up (3 Rounds for... Read More

Metropolis Fitness – M(FIT) Strength (No Measure) EMOM 14 Odd: 10 Dumbbell Bench on Med Ball Even: 15 Dumbbell Flies on MB Partner Metcon (No... Read More

Metropolis Fitness – CrossFit The Girls (Time) Teams of 3 WOD 1) Grace 30 Clean & Jerks (135/95) WOD 2) Amanda 9-6-3 Squat Snatches (135/95)... Read More