Performance

CrossFit Metric – Performance

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A: Metcon (5 Rounds for calories)

Row

30sec @ 85-95%

30sec Rest

x 5

– Rest 3min Move to B

B: Metcon (3 Rounds for time)

For time @ sustained per round

Run 400m

21KBS – 24/16kg

12 Pull ups

– rest 3min

x 3

– Aim to be same effort per round

– After 3 rounds you rest 3min and move to C

C: Metcon (5 Rounds for calories)

Row

30sec @ 85-95%

30sec Rest

x 5

– Rest 3min

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