Competition

CrossFit Metric – Competition

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A: Metcon (No Measure)

EMOM 12

M1: Toe to Bar: 10-15

M2: Bike or Ski: 10-15 Cal

M3: HSW: 30 seconds

B: Metcon (Time)

For Time:

Row 1000 m

Then:

12-9-6

Power Clean, 185/125

Burpee Box Jumps, 24/20

C: Metcon (2 Rounds for reps)

AMRAP 7

5 Front Squat (75% of bodyweight)

5 Ring or Bar M.U.’s

50 D.U’s

Rest 3 minutes

AMRAP 7

5 Back Squat (75% of bodyweight)

5 Strict HSPU

50 D.U’s

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