09 Sep CrossFit

CrossFit Metric – CrossFit

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Warm Up

2 sets

20 Shoulder Taps

10 Single Leg RDL

10 Bent over rows

10 Squat Jump

A: Metcon (Weight)

Warm Up Sets

EMOM 3

1 High Pull

1 Power Snatch

1 OH Squat

50%

55%

60%

EMOM 10

1 Power Snatch

1 OH Squat w/2 sec pause

B: Metcon (Time)

For time:

18-15-12

Toe to Bar

OH Squat, 95/65

Box Jump, 24/20 (step down)

Fitness: hanging knee raises, 65/45

Rx+ 115/75