14 Mar Performance

CrossFit Metric – Performance

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A: Bench Press (10, 8, 6, 4, 8-10)

– tempo: 30X1

– rest 2-3 minutes b/t

– Record load used on set of 4 (gunning for around 80%)

– last set of 8-10 should be heavier than first set of 10

B: Metcon (Time)

For Time:

40 Wall Balls, 20/14

20 Burpee Box Overs, 24/20

30 Wall Balls

15 Burpee Box Overs

20 Wall Balls

10 Burpee Box Overs

12 min cap