30 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
A: Metcon (No Measure)
E2MOM for 16 minutes (4 rounds):
Station 1: Bench Press, 4-6, 30X1
Station 2: Strict Chin Ups, 4-6, 3011
Add weight to chin ups if needed
B: Metcon (No Measure)
EMOM for 4 minutes:
M1: Push Ups, 12-15, 40X0
M2: Ring Rows, 12-15, 2011
Round 2 go to concentric failure on both movements
B: Metcon (Time)
For time:
500 m Row
50 Double Unders
25 Toe to Bar
400 m Row
40 Double Unders
20 Toe to Bar
300 m Row
30 Double Unders
15 Toe to Bar
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