28 Sep CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

20 Hollow Rocks

15 Table Top

10 Bent Over + Deadlift

A: Metcon (Weight)

Clean Complex:

EMOM 11

1 Power Clean

1 Hang Squat Clean

1 Front Squat

M1 – M4: 55-65%

M5 : rest

M6 – M8: 70-75%

M9: rest

M10-M11: 80-85%
– % of best Squat Clean

B: Metcon (Time)

5 Rounds for time:

25 Wall Balls, 14/20

50 Double Unders