31 Jul Performance

Announcements

Monday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.

CrossFit Metric – Performance

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A: Metcon (No Measure)

Complete 3 rounds for quality:

A1: Ring Dips, 4-8, 30X0

A2: Push Ups, 8-12, 20X0

A3: DB Lateral Raise, 12-15, 2010

rest 10 seconds b/t movements

rest 2/3 minutes after each round

B: Metcon (No Measure)

Complete 3 sets to failure:

B: Steep Ring Rows, 12-15, 3011

rest 1 minute b/t sets

C: Metcon (Time)

3 rounds for time:

400 m Run

21 American KB Swings, 24/16kg

16 KB Front Rack Alt Lunges