20 Feb Fitness
CrossFit Metric – Fitness
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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