13 Jul Competition

CrossFit Metric – Competition

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A: Metcon (Weight)

Every 3 minutes, for 18 minutes (6 sets):

Front Squat, Tempo: 20X1

*Set 1 – 6 reps @ 70-75%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 4 reps @ 80-85%

*Set 6 – 6 reps @ 75-80%
record heavy set of 2

B+C: Metcon (2 Rounds for time)

Against a running clock:

3 rounds for time:

400 Run

7 Bar Muscle Ups

21 Wall Balls

13 min Cap

At 16:00

3 rounds for time:

500/420 m Row

7 Strict HSPU

21 Deadlifts, 185/125
Enter your running time for each workout

and wodify will add the total for your final score.