11 Oct Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM 10:

Option 1:

M1: Push Ups/Ring Dips

M2: Ring Rows/Strict Chin Ups

Option 2:

M1: Ring Muscle Ups

M2: HS Walk Practice
Pick a number of reps that you expect to keep consistent

B: Metcon (3 Rounds for reps)

AMRAP 5:

12 DB Push Press, 35/25

12 Pull Ups

rest 3 minutes

AMRAP 5:

10 DB Front Rack Squats, 35/25

10 CTB Pull Ups

rest 3 minutes

AMRAP 5:

8 DB Thrusters, 35/25

8 Bar M.U.

Rx+ 50/35
Scale Options:

Stage 1: Ring Rows

Stage 2: Kipping Pull Ups

Stage 3: Stict Pull Ups/Jumping Negatives