11 Dec Fitness

CrossFit Metric – Fitness

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A: Metcon (Weight)

EMOM for 9 minutes:

1 Paused Overhead Squat
Pause for 2 seconds at each position:

Pause 1: Just above parallel going down

Pause 2: Bottom

Pause 3: Just above parallel going up

B: Metcon (Time)

8 Rounds for time:

8 American KB Swings, 16kg/12kg

8 Burpees

13 minute time cap