05 Jun Performance
CrossFit Metric – Performance
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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