14 Aug Fitness

CrossFit Metric – Fitness

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Strength

EMOM for 12 minutes

M1: Alternating DB Lunge, 14 – 16, 20X0

M2: Renegade Row, 14 – 16, 1011

M3: Broad Jump, 2 – 3, (note your distance)

Metcon (Time)

E5MOM for 15 minutes (3 rounds):

500 m Row or 450 m Ski or 1000 m Bike

21 DB Thrusters
Each round should be a hard 85% effort

Record sum of working time for the 3 rounds