08 Oct CrossFit
CrossFit Metric – CrossFit
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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