18 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 sec. Hollow Hold

5 Plank to Down Dog

15/15 sec. Single Arm Plank

10 Push Ups

A: Metcon (Weight)

EMOM 10

M1: Strict Press, 6-8, 30X1

M2: Ring Rows, 10-12, 3011
– Ring Rows: challenge yourself by increasing angle of body and using prescribed tempo.

B: Metcon (4 Rounds for time)

E5MOM for 20 mins (4 rounds):

15/12 Cal Row

15 Shoulder to Overhead, 115/75

15 Burpees over the Rower

Fitness: 95/65

Rx+ 155/105