14 Dec Saturday Fitness/Performance – Dec.14

CrossFit Metric – Fitness

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Metcon (Time)

Workout A – solo

Complete 30-rounds for time (20-min CAP):

Performance:

DB Strict Press x 1-rep @ 35/25

DB Front Squat x 2-reps @35/25

Toes-to-Bar x 3-rep

Fitness:

DB Strict Press x 1-rep @ 25/15

DB Front Squat x 2-reps @25/15

Knee Raises or Knees to Elbows x 3-rep

Metcon (Time)

Workout B – partner 20-min CAP

Performance (3-rounds for time):

Power Snatch x 30-reps @ 95/65

Overhead Squats x 40-reps @ 95/65

Hand Release Push Ups x 50-reps

Fitness (4-rounds for time):

DB Alternating Snatch x 30-reps # 35/25

Wall Balls x 40-reps @ 14/10

Hand Release Push Ups x 50-reps