Fitness/Performance Workout – November 30

CrossFit Metric – Fitness

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Metcon (Time)

Workout A – for time (8-minute CAP):

Air Squats 40/30/20/10

DB Renegade Row Pairs 20/15/10/5 pairs @ 35/25 or 25/15

Metcon (AMRAP – Rounds and Reps)

Workout B – Partner Workout (22-min AMRAP):

Each partner completes a full round and alternates rounds


BB Thrusters @ 75/55 x 4-reps

Pull Ups x 6-reps

Lateral Bar Over Burpees x 10-reps


DB Thrusters @ 35#/25# x 4-reps

Ring Rows x 6-reps

Burpee Box Jump x 10-reps

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