02 Oct Performance
CrossFit Metric – Performance
A: Metcon (No Measure)
EMOM 10:
Pulling gymnastics:
Choose from:
Strict Pull Ups
Kipping Pull Ups
CTB Kipping Pull Ups
Ring or Bar M.U.’s
– choose # of reps that you can keep consistent for 10 minutes
– work for no more than 20 -25 seconds/minute
– aim for technical efficiency
– optional to superset with 20 second press:
Ring Dips, Burpees, Push Ups, HS Walk
B: Metcon (2 Rounds for reps)
AMRAP 6
20 Alt DB Snatch, 50/35
40 Double Unders
rest 3 minutes
AMRAP 6
20 DB Box Step Ups, 50/35
40 Double Unders
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