Tuesday, December 5th

WOD

“Elizabeth”
21-15-9 reps for time of:
(Squat) Clean 135/95
Ring Dips

Compare to 4/27/17.

Monday, December 4th

Sign up for our Secret Santa before Thursday!

WOD

For time:
100 double unders
50 wallballs
50 chest to bar pull-ups
50 calorie row
100 double unders

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Sunday, December 3rd

Oly WOD

Snatch
2-2-2-2-2

Pause Back Squat
3-3-3-3-3

CrossFit WOD

5 rounds for time:
10 Power Snatch, 95/65-lbs.
30 Air Squats

Cash-Out
Accumulate 5 minutes in a plank.

Saturday, December 2nd

Hero WOD:

“Coffland”

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

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December Newsletter

Metropolis Newsletter
December 2017

Baby it’s cold outside…

With winter upon us, now is a great chance to dial in our fitness. Sure, the holidays can pull us away from exercise, and we shouldn’t skimp on hitting the slopes, but otherwise, dark mornings and evenings are the perfect time to hit the gym and get some gainz…

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