01 Oct Performance

CrossFit Metric – Performance

View Public Whiteboard

A: Metcon (Weight)

E2.5MOM for 10 minutes (4 sets):

A1: Front Squat, 5 reps, 20X0

A2: Back Squat, 7 reps (Set 4: 15 reps), 20X0

– Set 4 complete 15 reps of back squat

– load with 60% of best back squat

– rest 10 seconds between A1 and A2

– Build on last weeks load by 2%

B: Metcon (Time)

For time:

Row 1800/1500 m*

*EMOM ascending burpees over the rower (starting at 1:00)

– @ 1:00 = 1 Burpee

– @ 2:00 = 2 Burpees

– @ 3:00 = 3 Burpees…..

Continue pattern until you’ve completed the row.

-Scale distance of Row to complete under time cap

Rx+ 2000/1600

11 min time cap