30 Jan Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

E3MOM for 12 minutes (4 rounds):

A1: Strict Pull Ups, 3-6, 3011

A2: KB Front Rack Box Step Ups, 6-8 E/S, 20X1
Chin Ups:

-Use weight on Chin Ups if needed

– ensure full shoulder extension

B: Metcon (Time)

For time:

100 Double Unders

20 Pull Ups

15 Burpee Box Jump Overs

75 Double Unders

15 Pull Ups

10 Burpee Box Jump Overs

50 Double Unders

10 Pull Ups

5 Burpee Box Jump Overs

Rx+ CTB

Time cap: 12 minutes
– scale pull ups with Ring Rows as needed