11 Jun 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 + 8 FREE TruLocal CHICKEN BREAST for LIFE – See front desk 4 details!

CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM 12 (4 rounds):

M1: Standing DB Strict Press, 8-10, 30X1

M2: One Arm DB Row , 8-10, 3011 (left)

M3: One Arm DB Row, 8-10, 3011 (right)

B: Metcon (Time)

3 rounds for time:

400 m Run

10 Push Jerk, 115/85

10 Box Jump (step down), 24/20

Rx+ 155/115