06 Jul Competition

CrossFit Metric – Competition

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A: Metcon (AMRAP – Reps)

AMRAP 3:

Bar/Ring M.U./CTB

B: Metcon (AMRAP – Reps)

AMRAP 3:

Strict HSPU/Push Up

C: Metcon (Weight)

Front Squat

Tempo: 32X0

– build to a max in 15 minutes

Then:

Front Squat for max reps @ 90% of today’s max

Tempo: 20X1
record max front squat w/tempo

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

400 m Run

30 Wall Balls, 20/14

15 CTB Pull Ups