11 May Fitness/Performance

CrossFit Metric – Fitness

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A: Metcon (Time)

Partner WOD

800 m Run

70 Hang Power Clean

60 Front Squats

50 Toe to Bar

40 Burpees

50 Pull Ups

60 Shoulder to Overhead

70 Deadlifts

800 m Run

Rx 95/65

Rx+ 115/85

Scaled Version:

800 m Run

70 Russian KB Swings

60 KB Goblet Squats

50 Hanging Knee Raises

40 Burpees

50 Ring Rows

60 Push Ups

70 Deadlifts

800 m Run
– compete run together

– breakup work as you wish