11 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Cossack Squats

10 Dead Bugs

10/10 Single Leg Glute Bridge

A: Metcon (Weight)

Back Squat

Specific Warm Up

10 @empty barbell

8 @ 50%

Working sets

E2MOM for 10 mins (5 sets):

6 @60%

5 @65%

5 @70%

4 @75%

3 @80%

Tempo: 30X1

– record heaviest set

B: Metcon (Time)

For time:

100 Double Unders

25 Burpees

100 Wall Balls, 20/14

25 Burpees

100 Double Unders

14 minute time cap