15 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

250m Row

30 Jumping Jacks

20 Monster Walks

10 Bird Dogs

A: Metcon (Weight)

Warm Up

12@barbell

10 @30%

8 @50%

E2MOM for 10 minutes:

Deadlift

7@60%

6@65%

5@70%

4@75% -METCON weight-

3@80%

Tempo: 30X1

– Record heaviest lift AND note weight lifted for the set of 4 (2nd last set)

B: Metcon (No Measure)

Against a Running clock:

EMOM 10:

3 Deadlifts*

30 Double Unders

Begin Part C at exactly 12 minutes
– *Deadlift weight should be weight lifted for set 4 in part A

C: 500m Row (Time)

Max Effort 500m Row