02 Sep Labour Day Performance/Fitness
CrossFit Metric – Fitness
Metcon (Time)
Partner Workout A for time (20-min CAP):
DB Complex x 60-reps (each partner must do a minimum of 5-reps a time before tagging out)
3pt Row L/R
Ground to Shoulder
Backward Lunge Left
Backward Lung Right
Thruster
Burpee Box Jump Over x 80 (each partner must do a minimum of 10-reps a time before tagging out)
Calorie Row x 100 (divide up any way you wish)
Metcon (AMRAP – Rounds and Reps)
Partner Workout B – 20-min AMRAP of:
Partner A does odd reps 1/3/5….19
Partner B does even reps 2/4/6….20
1-20 of
Power Snatch / DB Hang to Overhead
TTB / Knee Raises
Then
1-20
Power Clean / DB Front Squats
Front Squats / Abmat Sit Ups
Performance 95/65 and 135/85
Fitness 25/15 and 25/15
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