Performance

CrossFit Metric – Performance

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A: Metcon (5 Rounds for time)

Every 5 minutes for 25 minutes (5 sets):

500/400 Row

*Power Cleans

*Reps and Loads:

Set 1: 12 reps @ 115/75

Set 2: 10 reps @ 135/95

Set 3: 7 reps @ 155/105

Set 4: 5 reps @ 185/135

Set 5: 3 reps @ 225/155
– these are suggested rep/load progressions

– follow the pattern but use appropriate loading for your ability

B: Metcon (No Measure)

3 rounds for quality:

A1: V-Ups, 12-15 (controlled)

A2: Bent Over Rear Delt Fly’s, 12-15, 3011

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