27 May Performance

Announcements

Summer showdown competition + BBQ ~ JUNE 22nd! Sign up at the front desk. Teams of MF, RX and Scaled. Start time is at 9 am. See you there!

CrossFit Metric – Performance

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A: Metcon (Weight)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat, Tempo: 30X1

*Set 1 – 6 reps @ 70-75%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 6 reps @ 75-80%
record heaviest set

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

7 Thrusters, 75/55

7 Pull Ups

7 Burpees
Rx+ 95/65, CTB Pull Ups