M(crossfit)

Announcements

METROPOLIS BLACK FRIDAY SPECIAL: http://bit.ly/MetropolisBlackFriday2019

Thanksgiving Day (11/28) – 9am class only, combined CrossFit and MFIT. All other classes canceled.

Black Friday (11/29) – 9am class only, combined CrossFit and MFIT. All other classes canceled.

Metropolis Fitness – CrossFit

Strength

EMOM 16 (No Measure)

Odd: 8 DB Rows Each Arm

Even: 16 DB Pull-Overs

Metcon

Patilac (Time)

40/30 Chest to Bar Pull-ups

75 Double Unders

50/40 Calorie Row

75 Double Unders

40/30 Toes to Bar

Level 2- 30/20 chest to bar pull-ups & Toes to Bar

Level 1- 30/20 chin over bar pull-ups