18 Dec Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

E2MOM for 12 minutes (6 sets):

1 Power Clean

1 Low Hang Power Clean

1 Paused Push Jerk*

*2 second pause at bottom of dip

B: Metcon (2 Rounds for reps)

AMRAP 5:

500/420 Meter Row

50 Double Unders

10 Bar Over Burpees (lateral)

AMRAP Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 5:

500/420 Meter Row

50 Double Unders

10 Bar Over Burpees (lateral)

AMRAP Clean and Jerks (155/105)
– score is sum of number of C&J in each round

– Rx+ Rnd 1: 155/105, Rnd 2: 185/135