17 Feb Performance
Announcements
Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled.
CrossFit Metric – Performance
A: Metcon (Weight)
E1.5MOM for 9 minutes (6 sets)
2 Strict Press @ 75%
B: Metcon (Time)
For time:
10-8-6-4-2
Deadlifts, 245/175
Strict HSPU
Rx+315/205, 3″Deficit Strict HSPU’s
9 minute time cap
At 10 minutes row 500 m for time
C: 500m Row (Time)
Max Effort 500m Row
Shoulder Body Armor (No Measure)
2-3 Rounds for Quality:
A1: 180 Degree DB Lateral Raises, 10-12, 3010
A2: Banded Face Pulls, 12-15, 3011
A3: DB Cuban Press, 15-18
rest as needed
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