19 Apr CrossFit

CrossFit Metric – CrossFit

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A: Metcon (3 Rounds for time)

Every 10 minutes for 30 mins (3 rounds):

500/420 m Row

9 Toe to Bar

15 DB Thrusters, 35/25

10 Burpee Box Jump Overs, 24/20

15 DB Thrusters, 35/35

9 Toe to Bar

500/420 m Row

Fitness: Hanging Knee Raises, 25/15
– If needed, scale volume in each round to stay under 7 minutes of work.

WU: Warm-up (No Measure)

2 Rounds

20 Monster Walks

10 Kip Swings

10/10 Bird Dogs

6/6 Half Kneeling Strict Press

10 Goblet Squats

30 sec. Hollow Hold