16 Feb Competition
CrossFit Metric – Competition
A: Front Squat (3 reps)
Take 15 minutes to build to a heavy set of 3.
B: Metcon (Time)
Complete sets 10 to 1
Barbell Strict Press, 115/75
Strict Pull Ups
– 12 minute time cap
This 55 reps of each movement. Use a weight that you can press for 10 reps unbroken in a rested state.
Scale Pull Ups to Ring Rows or jumping negatives if needed
C: Metcon (No Measure)
Every 90 sec for 18 min (3 rounds):
50-60 sec work, 30 sec rest
Station 1: HSPU
Station 2: Double Unders
Station 3: Bar or Ring M.U’s
Station 4: Cal Row (recovery pace)
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