07 Oct Friday, October 7th 2022

CrossFit Metric – CrossFit

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Warm Up (No Measure)

A. General

2 rounds

1min Jump rope (single or DU)

5/5 Greatest Stretch

10 Hip Rotations 90/90

15 Russian KB Swings

5/5 Cossack Squats

10 Hollow Rocks

B. Specific

2 Sets

30 Monster Walks

5 Back Squats @50 and 60 %

Weightlifting

A: Back Squat (5 x 7 @75%)

Every 2:30

*Focus on speed out of the bottom

Scaling Options

Beginner

5 x 5 @ moderate

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

60 Double-unders

30 TTB

15 Snatch 75/55lbs
KG: 35/25 KG

Score: Rounds and Reps

Perform

Amrap 12

100 Double unders

50 TTB

20 Snatches @75/55 lbs