16 Sep Fitness/Performance

CrossFit Metric – Fitness

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Strength

A: Back Squat:

Build to a heavy* set of 5 reps, 31X1

*Quality reps only.

If form begins to break end the set and drop the weight.

B: Metcon (Time)

E4MOM for 16 minutes (4 rounds):

15/12 Cal Erg

12 Hang Power Cleans

9 Bar Over Burpees