CrossFit

CrossFit Metric – CrossFit

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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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