18 Jan Fitness/Performance – Saturday, Jan.18-20

CrossFit Metric – Fitness

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Metcon (Calories)

Workout A – teams of three – 20 minute AMRAP of:

Power Cleans x 5

Front Squats x 5

Shoulder to Overhead x 5

Rx – 135/85

Scale – 95/65

Fitness – DB’s 35/25

One person on the rower at all times – score is max calories.

Metcon (AMRAP – Rounds and Reps)

Workout B – individual workout – 10-minute AMRAP of:

Deadlifts x 10

Lateral Bar Over Burpee x 10

Ab Roller x 20

Rx – 185/125

Scale – 135/85

Fitness – 95/65