07 Sep CrossFit
CrossFit Metric – CrossFit
Warm Up
EMOM 9
M1- 30″ Plank + 10 Air Squats
M2- 10 Am. KBS + 20″ Hollow Hold
M3- 150m Row
A: Metcon (4 Rounds for time)
E6MOM for 24 mins (4 rounds):
Round 1
500/420 m Row
8 Bar Facing Burpees
10 Ground to Overhead
Round 2
500/420 m Row
8 Bar Facing Burpees
8 Ground to Overhead
Round 3
500/420 m Row
8 Bar Facing Burpees
6 Ground to Overhead
Round 3
500/420 m Row
8 Bar Facing Burpees
4 Ground to Overhead
Fitness:
Rnd 1: 75/55
Rnd 2: 95/65
Rnd 3: 115/75
Rnd 4: 135/95
Rx
Rnd 1: 135/95
Rnd 2: 155/105
Rnd 3: 185/125
Rnd 4: 225/155
Rx+
Rnd 1: 155/105
Rnd 2: 185/125
Rnd 3: 225/155
Rnd 4: 265/175
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