13 Mar Performance
CrossFit Metric – Performance
Strength
E3MOM for 12 minutes (4 sets):
A1: Alt. Front Rack Lunge, 8-12, 20X0
A2: Snatch Grip Push Press, 6-8, 10X1 (behind neck)
Conditioning
EMOM, complete 2 rounds
M1: Assault Bike, 45 seconds, max cal
M2: Ski Erg, 45 seconds, max cal
M3: Sled Push, 45 seconds, max distance
M4: Double Under’s, 45 seconds, max reps
M5: Burpees, 45 seconds max reps
rest 2 minutes
These should be hard efforts since you only have 2 rounds.
Coaches Notes:
– Conga line the class through each station
– 2 athletes per station
– Set up sleds with moderate weight that all athletes can move on 50 ft lengths
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