21 Apr CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

8/8 Side Plank Shoulder Ext. rotation

12 Plate Ground to Overhead

10 Bent Over Rows

5 Worm Push Up

A: Metcon (Weight)

Every 2 min for 5 sets

Set 1: 6 Push Press

Set 2: 5 Push Press

Set 3: 4 Push Press

Set 4: 3 Push Press

Set 5: 2 Push Press
– Start at approx. 60% of max and work up to 85%

– record heaviest successful set

B: Metcon (Time)

5 Rounds for time:

10 Hang Power Cleans, 115/75

10 Shoulder to Overhead, 115/75

10 Box Jumps (step down), 24/20

Fitness: 75/55

Rx+: 135/95