11 Mar Performance
CrossFit Metric – Performance
A: Metcon (No Measure)
EMOM for 10 minutes:
M1: Ring Dips, 5-10
M2: Barbell Bent Over Row, 8-10, 2011
Scale Dips: Band Assissted, Bar Dips or Box Dips
B: Metcon (No Measure)
EMOM for 6 minutes:
M1: AMRAP Push Ups, 40 seconds
M2: AMRAP Ring Rows, 40 seconds
Control both movements to maximize muscle tension throughout the range of motion
C: Metcon (Time)
For Time:
Row 1000/800 m
Then complete 3 rounds:
9 Burpees
15 AKB Swings, 24/16kg
21 V-Ups
Then:
Row 1000/800 m
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