WOD

Metropolis Fitness – CrossFit Strength Seated Box Jumps (5 x 3) Metcon Hoppy Time (4 Rounds for reps) 4 Rounds AMRAP 3 60 Double Unders... Read More

Metropolis Fitness – M(FIT) Metcon (No Measure) 4 Rounds 3 Minutes: 120 Single Unders Max Box Jump Overs Rest 1 Metcon (No Measure) AMRAP 20... Read More

Metropolis Fitness – M(LIFT) Snatch 3 Position Snatch w/ 3s Pause 3 @ 60%, 65%, 70%, 75%, 80%, 85% Back Squat 7 x 1 @... Read More

Metropolis Fitness – CrossFit Test Strict Press 20 minutes to find a true 1RM. Metcon Juiced Fran (Time) 21-15-9 Push Press Chest-2-Bar Pull Ups L1:... Read More

Metropolis Fitness – M(FIT) Metcon (No Measure) Ascending Ladder 12 1 DB Push Press 1 Pull Up/Jumping Pull Up *1, 1, 2, 2, 3, 3…... Read More

Metropolis Fitness – CrossFit Test Deadlift 30 minutes to find a 1RM deadlift. Metcon Goodbye PC (Time) 21-15-9 Unbroken Deadlifts Weighted Step Ups 3 minutes... Read More

Metropolis Fitness – M(FIT) Metcon (No Measure) 4 Rounds 1:00 Work/:10 Rest Row KB Deadlifts Bike DB Step Ups Rest 1:00 Core (No Measure) 50... Read More

Metropolis Fitness – M(LIFT) Technique Tall Clean (5 x 3) Staying light working speed under the bar Strength Front Squat 4 x 3 @ 85%... Read More

Metropolis Fitness – CrossFit Strength Bulletproof Shoulders 1) Side Plank Reach Through x 15 each Side 2) Push Up Y-Hold x 15 each Side w/... Read More

Metropolis Fitness – M(FIT) Strength (No Measure) AMRAP 10 5 Double KB Russian Swings 5 Double KB Power Clean 5 Double KB Front Squats 5... Read More