07 Oct Performance

CrossFit Metric – Performance

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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%

– This is the final week of a 3 week squat progression

B: Metcon (Time)

4 rounds for time:

16 Alt Double Front Rack Lunge, 50/35

40 Double Unders

9 minute time cap