28 Jun Performance

Announcements

Canada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled.

CrossFit Metric – Performance

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A: Metcon (Weight)

E2MOM for 10 minutes (5 sets):

1 Pausing Overhead Squat

4 two second pauses/rep

Pause 1: 1/4 top

Pause 2: Parallel on way down

Pause 3: Bottom

Pause 4: Parallel on way up

B: Metcon (Time)

5 rounds for time:

15 Cal Row

10 Squat Snatch, 95/65

Rx+ 135/95