CrossFit

CrossFit Metric – CrossFit

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Metcon (2 Rounds for reps)

“Grip and Rip”

AMRAP 10

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

9 Burpees

1 Round of “Dumbbell DT”

Rest 2 min

For Time:

21 Squat Jumps Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

9 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

-DT-

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
For the AMRAP, if you finish the set of 9reps and you have time remaining on the clock, go back to 21 burpees and so on.

Use two DB if you have it!!

Demo Video

https://youtu.be/qTx4ps6ykW8

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