16 May Performance

CrossFit Metric – Performance

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A: Front Squat

Front Squat, Tempo: 20X1

*Set 1 – 5 reps @ 75-77%

*Set 2 – 3 reps @ 80-83%

*Set 3 – 1 rep @ 85-87%

*Set 4 – 5 reps @ 80-83%

*Set 5 – 3 reps @ 85-87%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 5 reps @ 85-87%

*Set 8 – 3 reps @ 90-92%

*Set 9 – 1 rep @ 95+%

Rest as needed between sets.

B: Metcon (No Measure)

3 rounds For quality:

A1: Alternating DB Lunges, 16-20, 20X0

A2: Banded Face Pulls, 10-12, 3011

rest as needed