26 Apr CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

EMOM 6

M1- 20 Jumping Jacks + 10 Scapula Pull Ups

M2- 6/6 Bird Dogs + 10 Glute Bridges

M3- 30 Sec. Frontal Plank + 6 Paused Goblet Squat

A: Metcon (AMRAP – Reps)

AMRAP 2

Strict Chin Ups*

Fitness: Ring Rows

*No Single Singles, Minimum Set is 2 reps
– count only quality reps from the dead hang to chin over the bar

B: Metcon (Weight)

Every 2 min for 5 Rounds

Front Squat

6 @60%

6 @65%

5@ 70%

5 @75%

4@80-85%

Tempo: 20X1

C: Metcon (Time)

For time:

5 rounds

Run 200 m

35 Double Unders

15 Front Squats, 95/65

Rx+ 135/95
– 200 m = entrance to Briton house and back