Fitness

CrossFit Metric – Fitness

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A: Metcon (Weight)

EMOM for 8 minutes (4 sets):

M1: Barbell Strict Press, 5-7, 30X1

M2: Barbell Bent Over Row, 5-7, 3011

B: Metcon (Time)

For time:

10-8-6-4-2

Deadlifts, 155/105

DB Strict Press, 35/25

8 minute time cap

At 10 minutes perform part C

C: 500m Row (Time)

Max Effort 500m Row
Or: 1000 m Bike Erg

Or: 500 m Ski

D: Shoulder Body Armor (No Measure)

2-3 Rounds for Quality:

A1: 180 Degree DB Lateral Raises, 10-12, 3010

A2: Banded Face Pulls, 12-15, 3011

A3: DB Cuban Press, 15-18

rest as needed

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