CrossFit

CrossFit Metric – CrossFit

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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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