06 Sep Tuesday, September 6th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

2 Sets

30 Jumping Jacks

10 Hip Rotations 90/90

10/10 Side Plank Hip Lift

8/8 Single Leg Glute Bridges

30 Monster Walks

Weightlifting

A: Back Squat (5 x 5 @80%)

Every 2 Min.

Tempo: 40X1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

50 Wallball 20/14 lbs

25 Burpee to 6″ target

12 Alt. DB Hang Power Clean 50/35
Scaling Options

Beginner

32 Reps @10/8 lbs

16 Burpees

8 DB Clean @heavy

Intermediate

WB – 14/10 lbs

DB – 35/25 lbs