13 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cal Row

15 Hollow Rocks

5 Clean Deadlift

5 Clean High Pull + Elbow Rotation

5 Front Squats

5 Strict Press

A: Metcon (Weight)

EMOM 10

M1-M3: 3 Power Cleans 55%

M4 rest

M5-M7: 2 Power Cleans 65%

M8 rest

M9-M10: 1 Power Clean 75%

Power Cleans are not TnG, reset start position for every rep

B: Metcon (Time)

For time:

1 Macho Man Complex, 115/75

15/12 Cal Row

2 Macho Man Complex, 115/75

15/12 Cal Row

3 Macho Man Complex, 115/75

15/12 Cal Row

4 Macho Man Complex, 115/75

15/12 Cal Row

16 minute time cap

Fitness: 75/55

Rx+: 135/95
1 Macho Man Complex =

3 Power Cleans

3 Front Squats

3 Push Jerks