WOD

7
Sep

M(FIT)

Metropolis Fitness – M(FIT) Strength (No Measure) EMOM 14 Odd: 10 Dumbbell Bench on Med Ball Even: 15 Dumbbell Flies on MB Partner Metcon (No...
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6
Sep

Girls Day!

Metropolis Fitness – CrossFit The Girls (Time) Teams of 3 WOD 1) Grace 30 Clean & Jerks (135/95) WOD 2) Amanda 9-6-3 Squat Snatches (135/95)...
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6
Sep

M(FIT)

Metropolis Fitness – M(FIT) Partner Metcon (No Measure) AMRAP 8 10 Plate Ground to Overhead Rest 1:00 AMRAP 10 10 DB Snatch 6 Single Arm...
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5
Sep

M(FIT)

Metropolis Fitness – M(FIT) Strength (No Measure) 3 Rounds :30 Plate Side Raises :30 Plate Front Raises :30 Plate Bent Over Fly :30 Rest Strength...
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4
Sep

Squat Up

Metropolis Fitness – CrossFit Strength Back Squat (3-3-3-3-3) 1 & 1/2 Back Squats building to a heavy 3 rep/ Metcon Bottoms Up (Time) 10 Rounds...
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4
Sep

M(FIT)

Metropolis Fitness – M(FIT) Strength (No Measure) EMOM 8 6 DB Front Squats 10 Squat Jumps Partner Metcon (No Measure) 50 Wall Balls 50 Box...
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4
Sep

M(LIFT)

Metropolis Fitness – M(LIFT) Technique Squat Clean (N/I/E) 3 Hang Clean Pulls + 1 Clean N: 10×1 @ 60% of Clean I: 3×1 65%, 70%,...
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