20 Apr Competition
Announcements
Good Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS
All other classes are cancelled. Monday will be operating on the normal schedule
CrossFit Metric – Competition
A: Metcon (No Measure)
EMOM for 16 minutes (4 rounds)
M1: 2-3 Rope Climbs
M2: 12/8 Cal A Bike or Ski Erg
M3: 6-10 Chest to Bar Pull Ups
M4: 40 Double Unders
B: Metcon (Weight)
Snatch Lift Off + Power Snatch
15 minutes to establish a heavy single
– pause for 3 seconds 2″ off the floor
C: Metcon (3 Rounds for time)
E9MOM for 27 minutes (3 rounds):
500/400 m Row
5 Strict HSPU
10 OH Squats, 95/65
5 Bar MU
10 OH Squats
500/400 m Row
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