30 Jul Fitness

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CrossFit Metric – Fitness

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Strength

EMOM for 16 minutes (4 rounds):

Station 1 : Strict Chin Ups, 3 – 6, 3011

Station 2: Ring Row, 12 – 15, 2011

Station 3: Wall Walk, 2 – 3

Station 4: rest

Metcon (2 Rounds for time)

With a running clock complete:

1000/850 meter Row

50 Wall Balls

at 10 minutes complete:

800 meters Run

50 American KB Swings
If there are more athletes than Rowers, divide into two groups and have one group do first part while other group does second part. Then swap