14 Nov Fitness

CrossFit Metric – Fitness

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Strength

E3MOM for 12 minutes (4 rounds):

A1: AMRAP 50 seconds: 3 position isometric chin ups*

A2: Alternating DB Lunge, 12-14, 20X0

*- Fast concentric

– 5 second pause at 45 Degrees

– 5 second pause at 90 Degrees

– 5 second pause at 120 Degrees

– 1 second pause at 180 (dead hang)

Metcon (Time)

For Time:

800 m Row

40 Wall Balls

20 DB Snatch

10 Strict Chin Ups

20 DB Snatch

40 Wall Balls

800 m Row