23 Dec Performance – Dec.23-19

CrossFit Metric – Performance

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Metcon (No Measure)

20 minutes to complete 3-sets (rest as needed):

DB Split Squats Front Foot Elevated x 8L/R reps at 33X1 tempo*

Feet Elevated Ring Rows x 5-8 reps at 30X2 tempo (get fist to chest)

Trap 3 DB Single Arm Raise x 8L/R

Strict Toes to Bar x 6-10 reps at 30X1 tempo

*Ensure that the front knee tracks over the toe and the back knee does not touch the ground.

Metcon (AMRAP – Rounds and Reps)

15-minute AMRAP of:

Double DB Hang to Overhead x 15-reps @ 35/25

Double DB Front Squats x 15-reps @ 35/25

V-Ups x 15-reps

Calorie Row x 15-cals