15 Jun Competition

Announcements

LOOKING FOR 2 RX females and 2 Scaled females for this Saturday’s competition. Sign up at the front desk.

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

CrossFit Metric – Competition

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A: Metcon (Weight)

Every 2 minutes, for 10 minutes (5 sets):

Tempo Back Squat @ 32X1

*Set 1 – 3 reps @ 65% of 1-RM

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

Followed by…

One set of:

Back Squat x 3 reps @ 85%

(no tempo prescription)
record weight at 85%

B: Metcon (2 Rounds for time)

4 rounds for time:

10 Toe to Bar

10 Thrusters, 115/75

at 10:00 minutes

4 rounds for time:

400 m run

9 Power Snatch, 115/75

3 Rope Climbs
Rx+135/95

C: Metcon (No Measure)

3 round for quality:

A1: Goodmornings, 6-8, 20X1

A2: DB Death March, 20 steps, 2011

rest as needed