Performance

CrossFit Metric – Performance

Strength

Deadlift (1×2)

Deadlift

A. Build to a heavy 2reps (double OH – not TnG)

B. 8-12 rep TnG at 85% of A – double OH

C. 20-30 reps 60% of A – mixed Grip

Gymnastics

Metcon (AMRAP – Reps)

Emom x4

Strict Pull ups (pick a number 5-12 and stick to it UB)

Rest 2min

Emom x6

Kipping Pull ups (no butterfly) (same as above- reps can be more but consistent)