01 Oct CrossFit
CrossFit Metric – CrossFit
Warm Up
2 Rounds
10 KB Deadlifts
10 Reverse Fly
5 PushUps
10 Goblet Squat
30″ Supinated Passive Hang
Hang Squat Clean
Every 90 seconds
R1 – 3 @50%
R2 – 3 @55%
R3 – 2@60%
R4 – 2@65%
R5 – 1@70%
R6 – 1@75%
R7 – 1@80%
R8 – 1@80%
B: Metcon (Time)
For time:
2 rounds
15 Pull Ups / Ring Rows
12 Squat Cleans, 95/65
9 Burpees Over the Bar
2 rounds
12 CTB Pull Ups / Steep Ring Rows
9 Squat Cleans, 135/95
6 Burpees Over the Bar
2 rounds
9 Bar M.U.’s / Pull Up Negatives
6 Squat Cleans, 155/105
3 Burpees Over the Bar
17 minute time cap
Fitness:
65/45
95/65
115/75
Rx+
135/95
185/125
225/155
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