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