28 Jul Comp

CrossFit Metric – Competition

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A: Metcon (Weight)

Build for max load in 20min

Squat Clean + Front Squat

1.5

– Squat clean doesn’t count as 1 FS

B: Metcon (3 Rounds for time)

3 sets @ high effort:

1k Row

10 Ring Muscle-ups

20 KBS – 32kg

30 Wall Balls – 20# to 10 ft

– rest same as work time