23 Dec Fitness – Dec.23-19

CrossFit Metric – Fitness

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Metcon (Weight)

Complete Three Sets within 20-minutes (rest as needed):

DB Split Squats Front Foot Elevated on 25# plate x 8L/R at 3301 tempo

Standing DB Single Arm Press x 8L/R at 30X1 tempo

Strict Pull Ups/Ring Rows x 6 at 30X3

Hollow Rocks x 35-reps

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP of:

BB Push Press x 20*

BB Front Squat x 20*

V-Ups x 20

Ab Wheel x 20

*Select loading that you can do the 20-reps in 3-sets or less.