13 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 (5 Rounds for time)

E5MOM for 25 minutes (5 sets):

500/400 m Row

16 DB Alt. Front Rack Reverse Lunges, 50/35

10 DB Renegade Rows

B: Metcon (No Measure)

Complete 3 rounds for quality:

A1: Banded Face Pulls, 12-15, 3011

A2: Ab Roll Outs, 8-10, 31X0