Performance

CrossFit Metric – Performance

Weightlifting

Metcon (Weight)

Every 90s x10

1 Squat clean Thruster + 2 Thrusters

Start around 95/65 and add 5 or 10lbs each lift

calculate increments so you end up on a tough set but no fails

Core

Metcon (No Measure)

3-4 Rounds

8-15 Strict TTB

12 Good Mornings

15 Hollow Rocks

15 V-sits

rest as needed