13 Jan Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

E2MOM for 12 minutes (6 sets):

1 Overhead Squat @ 4011

1 and 1/4 Overhead Squat 22X0
– for 1 and 1/4 descend for 2 seconds to bottom, squat up to just above parallel, pause for 2 seconds, return to bottom, catch bounce to finish rep

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

OH Squat, 95/65

, 3*, 6*, 9*, 12*

……continue progression

*25 Double Unders
complete 25 Double Unders after each round of OH Squats