15 Nov Fitness

CrossFit Metric – Fitness

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Skills + Drills

EMOM for 12 minutes (3 rounds)

Station 1: 14 – 20 Plank Shoulder Taps or HS Pike on Box Shoulder Taps

Station 2: 35 second Side Plank Left

Station 3: 35 second Side Plank Right

Station 4: 15 – 20 PVC OH Squats*

*If you aren’t capable of doing 20 reps per minute then use PVC (no load)

Metcon (Time)

For Time:

30-20-10

Hang Power Snatch

Cal Erg

Sit Ups

*Choose a Snatch weight that you can

cycle for 20+ reps in a rested state