CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

E2.5MOM for 12 minutes (5 sets):

A1: Front Squat + Back Squat, Tempo: 20X1

Set 1: 4+6

Set 2: 3+5

Set 3: 3+4

Set 4: 2+3

Set 5: 1+2

A2: Straight Arm Plank: 40 sec (active hollow)
– record heaviest load

– rest 10-15 seconds btw FS and BS

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

24 Wall Balls, 20/14

24 Box Jump (step down)

24 Hang Split Power Snatch*, 75/55

Fitness: 14/10, 45/35

Rx+ 95/65
* – Alternate Split Stance

– Return feet to inline stance

– Stand up completely w/ bar overhead

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