28
Oct
M(crossfit)
Announcements
**SCHEDULE UPDATE**
Join us Thursday Oct 31 for a Halloween Night Team Workout 6:30pm-7:30pm (CrossFit + MFIT). All other PM classes cancelled.
6am and 7am classes canceled on Friday, Nov 1st. Only one AM session at 9am.
Metropolis Fitness – CrossFit
Strength
Hang Power Clean
E2MOM 8
10 Unbroken Hang Power Cleans @ 70%
Metcon
The Ascent (AMRAP – Rounds and Reps)
AMRAP 15 – Ascending Ladder
1 Power Clean
1 Bar Muscle Up
*1, 1, 2, 2, 3, 3…
*Muscle Up Scale: 1 Bar Muscle Up = 2 Chest-2-Bar Pull Ups + 2 Ring Dips
L1: 65/45
L2: 95/65
RX:135/95
RX+: 185/125