15 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cal Row

10 Cossack Squats

30″ Hollow Hold

10 Banded Pull Down

A: Metcon (Weight)

E3MOM for 12 (4 sets):

A1: Front Rack Reverse Lunge, 8-10, E/S

A2: V- Ups, 12-15

B: Metcon (Time)

For time:

100 Wall Balls, 20/14

50 Toe to Bar

*partition reps how ever you want to

rest 1 minute after you’ve completed wall balls and Toe to Bar and complete:

50/40 Cal Row

Fitness: 14/10, Hanging Knee Raises