22 Oct CrossFit – Sat, Oct 22

CrossFit Metric – CrossFit

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Warm-up

A. General

Amrap 5 minutes

10 In and out squat jumps

5 Plank to downward dogs

5 Plate ground to overhead

Ramp up Power clean

Then perform 2 ends of the workout

A2: Metcon (Time)

You go I go, round for round

60 rounds total

5 Wallballs 20/14lbs

3 HSPU

1 Power Clean 225/155lbs
Scaling Options

Beginner

20 rounds

5 Wallballs @ 12/10lbs

3 Push ups

1 Power Clean

Intermediate

30 rounds for time

5 Wallballs @ 16/12lbs

3 HSPU / Pike HSPU

1 Power Clean @ 75-80%