01 Feb Fitness/Performance – Saturday, Feb.1-20

CrossFit Metric – Fitness

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Metcon (Time)

Workout A – teams of four complete three rounds of the following:

Station 1 – Row x 30 cals

Station 2 – Bike x 30 cals

Station 3- DB Devil Press x 20 @ 35/25 or 25/15

Station 4 – Plank Hold alternating with Hollow Rock Hold

Time Cap – 25-minutes

Metcon (AMRAP – Rounds and Reps)

Workout B – individual workout – 12-minute AMRAP with ascending rep scheme of 3+6+9+12…..

Performance:

BB Front Squat @ 95/65

BB Front Rack Rev Lunges @ 95/65

Toes-to-Bar

Fitness:

DB Front Squats @ 35/25

DB Front Rack Rev Lunges @35/25

Hanging Knee Raises