11 Jul Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

E3MOM for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – 2 to 4 ascents

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B: Boulder (AMRAP – Reps)

AMRAP 11

800 m Run

30 Power Snatch, 115/75

Max HSPU

Rx+ Strict HSPU
Score is number of HSPU’s