14 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
A: Metcon (No Measure)
E3MOM 12 (4 sets):
A1: Strict Chin Ups, 4-6, 2011
A2: Push Ups/Strict HSPU/Ring Dips, 12/5/5, 30X1
or
EMOM 12:
Ring or Bar M.U.
– choose a number of reps that
you can keep consistent
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
6 Pull Ups
6 HSPU
6 Deadlifts, 185/135
Rx+CTB, 225/155
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