31 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

View Public Whiteboard

A: Squat Clean

20 minutes to build to a heavy lift for the day

B: Metcon (Weight)

Front Squat (from rack)

Set 1: 5@75%

Set 2: 4@80%

Set 3: 3@85%

Tempo, 20X1

rest 2-3 b/t
record heavy set

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Strict HSPU

6 Ring Dips

18 Air Squats