CrossFit

CrossFit Metric – CrossFit

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A: Warm-up (No Measure)

2 Rounds

10 Cal Row

10 Back Flexion/Extension

*From pockets position

3 Dip+Drive

3 Dip+Drive+ High Pull

3 Muscle Snatch

3 OHS

*repeat starting at hang position (knees).

*repeat starting at mid shin.

B: Metcon (Weight)

12 minutes:

Squat Snatch

Build to 75% and complete 3 quality singles

rest 1 minute b/t reps

C: Metcon (4 Rounds for reps)

AMRAP 2

7/5 Bar MU

10/7 Cal Row

Max OH Squats, 95/65

rest 1 minute

AMRAP 2

7/5 Bar MU

10/7 Cal Row

Max OH Squats, 95/65

rest 1 minute

AMRAP 2

7/5 Bar MU

10/7 Cal Row

Max OH Squats, 95/65

rest 1 minute

AMRAP 3

7/5 Bar MU

10/7 Cal Row

Max OH Squats, 95/65

Fitness: 65/45

Rx+ 115/85
– Scale M.U.’s with Pull Ups or Ring Rows

– Score is total # of Overhead Squats completed

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