CrossFit

CrossFit Metric – CrossFit

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A: Metcon (No Measure)

E4MOM for 16 mins (4 rounds):

A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side)

A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side)

A3: Strict Chin Ups, 3-9, 30X1 (Add weight if needed, Scale to Negatives or Ring Rows)

B: Metcon (3 Rounds for reps)

Tabata: Push Ups

rest 2 mins

Tabata: Pull Ups

rest 2 mins

Tabata: Cal Row

rest 2 mins
– Tabata is 8 rounds of 20 seconds on: 10 seconds off

– Score each Tabata separately

– Your Score for each Tabata is the LOWEST number of reps/cals performed in an interval within that Tabata. For example: If in the pull up Tabata you do:

Rnd 1: 10 reps

Rnd 2: 11 reps

Rnd 3: 8 reps

Rnd 4: 7 reps

Rnd 5: 7 reps

Rnd 6: 5 reps

Rnd 7: 6 reps

Rnd 8: 4 reps

In this example your score for the Tabata is 4. The person with the highest score wins but you need to PACE properly for a good score!!!

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