16 Sep CrossFit

CrossFit Metric – CrossFit

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Warm Up

EMOM 6

M1) 30 sec Arch Hold

M2) 20 Table Top Bridge

M3) 30 Straight Arm Frontal Plank

A: Metcon (No Measure)

E3MOM for 12 mins (4 sets):

A1: Push Ups, 10-20, 40X0

A2: Romanian Deadlift, 6-8, 40X0
– execute perfect temp on push ups: 4 seconds down!!

B: Metcon (Time)

For time:

Buy in: 400 m Run

Then 5 rounds:

6 Devils Press, 35/20

9 Ring Dips

12 Toe to Bar

Buy out: 400 m Run