02 Feb Competition

CrossFit Metric – Competition

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A: Metcon (AMRAP – Reps)

E2MOM for 30 minutes (3 rounds):

Station 1: Row 400/350 m

Station 2: 20-25 Ring Dips

Station 3: 20-25 Toe to Bar

Station 4: 80-100 D.U.s

Station 5: 30 DB Alt Lunge, 50/35
– limit working time at each station to 90 seconds

– scale ring dips with bands, feet, or box assisted dips or push ups

– scale Toe to Bar with hanging knee raises or V- Ups

B: Metcon (Time)

5 Rounds For time:

5 Bar Muscle Ups

15/12 Cal Row

30 Wall Balls

C: Metcon (No Measure)

– Accumulate 2 minutes in Hand Stand Hold

– Accumulate 2 minutes in Head Stand Hold