15 May Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

Against a running clock:

Run 400 m

at 3 minutes complete 4 rounds of:

5 Strict Chin Ups

10 Push Ups

15 Air Squats

at 8 minutes:

400 m run

25 Burpees

at 13 minutes:

Run 400

B: Metcon (No Measure)

3 rounds for quality:

A1: Ring Rows, 14-16, 2011

A2: DB Lateral Raises, 12-15, 2011

A2: Reverse Snow Angels, 15-20, slow

C: Metcon (No Measure)

EMOM 6 (2 rounds):

M1: Side Plank Left 40 sec

M2: Side Plank Right 40 sec

M3: Renegade Rows, 14-16, 2011