31 May CrossFit – Wed, May 31

CrossFit Metric – CrossFit

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Warm-up

A. General

12/12 Banded monster walks

6 Good mornings

6 Front rack elbow rotations

6/6 Front rack reverse lunge

3 Pause back squat @ empty bar or light

C. Specific Part B

5 Clean first pulls

5 Low hang clean pulls

5 Tall power cleans

5 Tempo cleans

Weightlifting

Back Squat (In 8 sets build up to 2RM)

Every 2 min

6-6-4-4-2-2-2-2 reps

Perform

With light bands

Metcon

Metcon (Time)

5 rounds for time @155/105 lbs

10 Power cleans

10 Front rack lunges
TC: 12 Mins

Score: Time

KG: 70/50

Perform

As written