WOD

15
Sep

M(CrossFit)

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...
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15
Sep

M(FIT)

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...
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14
Sep

M(LIFT)

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%,...
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11
Sep

M(LIFT)

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...
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9
Sep

M(LIFT)

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 @...
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9
Sep

M(FIT)

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...
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9
Sep

M(CrossFit)

Metropolis Fitness – CrossFit Swingin 20s (AMRAP – Rounds and Reps) AMRAP 20: 20/16 Calorie Row 20 KB Swings 20 Box Jumps 200M KB Carry...
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7
Sep

Sunday SWOLday

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...
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