08 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cal Row

20 Monster Walks

15 Hollow Rocks

10 Push Ups

10 Scapula Pull Up

A: Metcon (Weight)

EMOM 10

1 Squat Clean

1 Front Squat

1 Push Jerk

Use between 60-65% of max push jerk

B: Metcon (Time)

For time:

2 Rounds:

15 Thrusters, 75/55 or 45/35

15 Pull Ups / Ring Rows

*Complete 50 DU’s

2 Rounds:

10 Thrusters, 95/65 or 65/45

10 CTB Pull Ups / Jumping Pull Ups

*Complete 50 DU’s

2 Rounds:

8 Thrusters, 115/75 or 75/55

8 Bar MU’s / Pull Ups (Banded)

*Complete 50 DU’s

Rx+ 95/65, 115/75, 135/95
* Double unders are completed once as a buyout before transitioning to the heavier load. So a total of 150 Double Unders need to be completed in the workout.