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CrossFit Live Loud – CrossFit

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Metcon (Time)


Cal Bik/row


squat cleans 155/105

General Warm Up

WOD Brief + Group Warmup (0:00-14:00)

:30 Seconds

Easy Bike

Push-up to Down Dog

Medium Bike

Active Samson

Faster Bike

Active Spidermans

Team Relay

Divide the class up into two teams and set cones 50 feet apart. In relay style, athletes will lunge (carrying their rope) 50 feet down and single under 50 feet back. The first team to have all athletes through is the winner. Depending on class size, play 1-3 rounds. Set cone far enough away from start line where the rope will not come in contact with athletes waiting in line.

Specific Warm-up

5 mins

Pop Cleans with med balls

10 mins to warmup to working weight for metcon.