20 Oct CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

EMOM 10

Touch and Go Power Cleans:

M1-M3: 4 Power Clean @ 60%

M4: rest

M5-M7: 3 Power Clean @ 70%

M8: rest

M9-M10: 2 Power Clean @ 80%

B: Metcon (AMRAP – Reps)

AMRAP 9

Power Clean

Toe to Bar

Complete sets that increase by 3 reps each round

until time elapses using following loads

3, 6, 9 @ 115/75

12, 15 @ 135/95

18 and up @ 155/105

Fitness:

95/65

115/75

135/95

Hanging Knee Raises