25 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Monster Walk

10 Kipping Swing

10 Scapula Pull Ups

10 Hollow Rocks

15 Glute Bridges

A: Metcon (Time)

Against a running clock for time:

2 rounds:

21 Front Squats 95/65

21 Pull Ups / Ring Rows

21 Hang Power Cleans

rest 2 minutes

2 rounds:

15 Front Squats 115/75

15 CTB Pull Ups / Jumping Pull Ups

15 Hang Power Cleans

rest 2 minutes

2 rounds:

9 Front Squats 135/95

9 Bar M.U. / Banded Pull Ups

9 Hang Power Cleans

20 minute time cap

Fitness:

45/35, 75/55, 95/65

Rx+:

115/75, 155/105, 185/125
– front squats to be taken from the floor