CrossFit Metric – Performance

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A: Metcon (Weight)

E2MOM for 8 minutes (4 sets):

2 Halting Deadlifts, 3 pauses:

– Pause at knee on way up

– Pause at knee on way down

– Pause 2″ from floor on way down
– 3 second pauses

– Build load to a tough set

– Limit load to maintain quality positions

B: Metcon (Time)

For time:


Toe to Bar

Burpee Box Jumps (facing), 24/20

C: Body Armor Giant Set (No Measure)

2 – 3 rounds for quality:

A1: Ab Wheel Roll Outs, 10-12, 21X0

A2: V-Ups, 12-15,

A3: Sit Ups, 18-20

rest as needed
– rest 10 seconds between movements A1 to A3

– rest as needed after each round

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