Performance/Fitness – Boxing Day

CrossFit Metric – Performance

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Metcon (Time)

Performance Workout:

In same gender pairs complete for time (50-minute CAP):

150 Wall Balls 20/14

125 Alternating DB Snatch 50/35

100 Toes to Bar

75 American KBS G/Y

50 Hand Release Push Ups

25 Bar Muscle Ups

Metcon (Time)

Fitness Workout:

In same gender pairs complete for time (50-minute CAP):

150 Calories on the Assault Bike/Ski Erg/Bike Erg

125 Jumping Air Squats

100 Hanging Knee Raises

75 American KBS Y/B

50 Hand Release Push Ups

25 Strict Pull Ups

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