06 Apr performance

CrossFit Metric – Performance

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Gymnastics

Metcon (AMRAP – Reps)

Every 2mins x6

1. Strict HSPU (30X1) 6-8reps

2. Ring Support hold x30s
Pike HSPU and or bar dip/box support holds as a scale – do as many HSPU at that tempo – then finish on box

Metcon (No Measure)

Every 45s x5

15s Chin over Bar Hold (supinated Grip)

Strength

Bent Over Row (3×12)

Pause at the chest for 1s on Rows

50 empty bar curls to finish