30 Sep CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cossack Squats

20 Hollow Rocks

10 Side Plank Leg Abd

10 Push Ups

Warm-up (No Measure)

Specific

Every 90sec.

Set1 – 10 Reps @empty Barbell

Set2 – 8 Reps @50%

Set3 – 6 Reps @60%

A: Metcon (Weight)

E2MOM for 10 mins (5 sets)

Paused Back Squat

5 @ 65%

5 @ 70%

4 @ 75%

4 @ 80%

3 @ 85%

Tempo: 22X1

B: Metcon (4 Rounds for time)

E5MOM for 20 mins (4 rounds)

15/12 Cal Row

10 DB Cluster, 35/20

15/12 Cal Row

Goal is to finish around 3 min.

Scale if needed
Fitness: 20/15

Rx+ 50/35