18 May CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

250m Row

8/8 Single Leg Glute Bridges

20 Renegade Rows

10 Goblet Squat

6/6 Half Kneeling Strict Press

A: Metcon (No Measure)

EMOM 12

M1: Front Facing DB Box Step Ups, 10-12 Left Side

M2: Front Facing DB Box Step Ups, 1012 Right Side

M3: Strict Chin Ups, 4-8, 3011

B: Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
– Beginner: 10-12 minutes

– Intermediate: 7-10 minutes

– Advanced: 6-7 minutes

– Elite: <6 minutes