16 Aug CrossFit

Announcements

METRIC UPDATE: NEW CLASSES!!
Monday, Tuesday, Wednesday, Thursday, Friday:
Morning – We have added a 7:30 am class
Evening – 3 classes starting this Wednesday: 4:30 pm, 5:30 pm, 6:30 pm

CrossFit Metric – CrossFit

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A: Metcon (5 Rounds for time)

E6MOM for 30 minutes (5 rounds):

Round 1:

15/12 Cal Row

15 Power Cleans, 95/65

15 Front Squats

Round 2:

15/12 Cal Row

12 Power Cleans, 115/75

12 Front Squats

Round 3:

15/12 Cal Row

9 Power Cleans, 135/95

9 Front Squats

Round 4:

15/12 Cal Row

7 Power Cleans, 155/105

7 Front Squats

Round 5:

15/12 Cal Row

5 Power Cleans, 185/125

5 Front Squats

Fitness Loads:

Round 1: 65/45

Round 2: 75/55

Round 3: 95/65

Round 4: 115/75

Round 5: 135/95
– Scale Loads so you can finish work in 3:30 or less

– Beginners can modify by doing 5 rounds of:

15/12 Cal Row

15 Deadlifts

15 KB Goblet Squats