14 Oct Friday, October 14th 2022

CrossFit Metric – CrossFit

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Warm-up

A. General

2 Rounds

5/5/5 “I Y T”

10 Quadruped Bird Dogs

10 Beat Swings

10 KB Deadlift

5/5 KB Halo*

https://youtu.be/-9BoDgRuelk

B. Specific

2 Sets for Quality

5 Am. KBS

3 BMU / Jumping BMU / Banded Pull Up

Gymnastics

A: Metcon (Time)

For time

50 KBS 24/16kg

30 Bar Muscle-ups

TC: 10 min

Scaling Options

Beginner

30 KBS @ 12/8KG

30 Assisted Strict Pull Ups

Intermediate

50 KBS @ 16/12KG

30 Jumping BMU

Perform

50 Cal Echo Bike

50 Bar Muscle-ups for time

Metcon

B: Metcon (Time)

4 rounds for time

6 Wall walks

100′ Double DB front rack walking lunges 2×50/35lbs

Active recovery – 2 minutes walking between rounds

* RX+50’ HS walk

TC: 20 min

Scaling Options

Beginner

10 Inch Worms

100′ Double DB front rack walking lunges 2×25/15lbs

Intermediate

3 Wall Walks

100′ Double DB front rack walking lunges 2×35/25lbs