28 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up

EMOM 9

M1 – DU practice

M2 – 8 Push Up to Down Dog + 10 Air Squats

M3 – 15 Hollow Rocks

Metcon (Time)

For Time

21-15-9

Am. KB Swings #24/16

Burpee Box Jump Over

Rest 3 min.

15-12-9

Goblet Squats #24/16

50 DU

15 min Cap.

Accessory Work

3 Rounds for Quality

1 min. Easy Row

10 C2 Leg Curls

10 Single Ring Rows 30×1 (Supinated grip)

10/10 Clamshell Side Plank

21’s Biceps Curls