23 Sep Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

Mid Grip Bench Press, 3-5 reps, 20X1

Build to a heavy set of 3 reps in 18 minutes

– Suggested working sets: 5, 5, 4, 4, 3, 3

– rest 2-3 minutes b/t

– Perform a set of 10-12 steep ring rows

after each set of bench press

B: Metcon (AMRAP – Reps)

AMRAP 12

6 Pull Ups

8 Ring Dips

10 Toe to Bar

12 Air Squats

Rx+CTB Pull Ups
Athletes who cannot do a set of 20 strict push ups

unbroken should sub push ups for ring dips