10 Nov 5th Anniversary Competition
CrossFit Metric – Performance
Full Program
WOD1:
AMRAP 11
55 Cal Row (60 if M/M, 50 if F/F)
100 Wall Balls
200 D.U.
RX: 20/14
Scaled: 14/10
Single Unders
WOD 2:
9 minutes to establish:
2 Rep Max Shoulder to Overhead*
buy in 40 synchro burpees on to a plate.
Weight must be taken from the floor.
Score is combined weight of pair. F/F lighter weight is multiplied by 1.35. M/M pair, Heavier weight is multiplied by .70
WOD 3:
50 TTB
50 Front Squats
50 Power Cleans
50 Pull Ups
RX: 135/95
Scale: 95/65,
Knee Raises,
Ring Rows
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