26 Aug CrossFit
CrossFit Metric – CrossFit
A: Metcon (Weight)
Top Down Low Hang Squat Snatch
– Build to a tough single in 12 minutes
– rep begins standing with barbell in power position
– lower the bar with a 3 second eccentric pausing for 2 seconds with the plates 2 inches from the floor
– complete squat snatch
– record heaviest quality rep
B: Metcon (Time)
For time:
500/420 m row
21-15-9
OH Squats, 95/65
Pull Ups
500/420 m row
Fitness:
65/45
Ring Rows
12 minute time cap
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