21 Oct CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

EMOM 11

M1: 5 Push Press

M2: 7 Front Squat

M3: rest

M4: 4 Push Press

M5: 6 Front Squats

M6: rest

M7: 3 Push Press

M8: 5 Front Squats

M9: rest

M10: 2 Push Press

M11: 4 Front Squats
Build load at each rest minute. Increase based on feel and aim for quality reps

B: Metcon (Time)

For time:

Against a running clock:

500/420 m Row

5 rounds of Cindy

At 10 minutes

Run 800 m

5 rounds of Cindy

Run 800 m
1 round of cindy:

5 Pull Ups

10 Push Ups

15 Air Squats