Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

EMOM 10

1 Power Clean @ 70-75%
Pause in catch position for 2 seconds:

– hips back

– chest and elbows up

– knees out

– correct footwork

B: Metcon (Time)

Fort time:

1000 m Row

Then

18-15-12

Toe to bar

Deadlift, 225/155

Then

1000 m Row

16 minute time cap

C: Body Armor Giant Set 2.0 (No Measure)

2-3 rounds for quality

A1: 60 second Plank

A2: 40 second side plank (left)

A3: 40 second side plank (right)

rest as needed
rest 20 seconds between movements

rest as needed after each round

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