CrossFit

CrossFit Metric – CrossFit

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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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