CrossFit Metric – Performance

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Metcon (Time)

For Time:

5 Rounds

9 Thrusters 95/65

9 CTB Pull ups

rest 5min

For Time

4 Rounds

7 Front Squats 135/195


Rest 5min

For Time

3 Rounds

5 Push Jerk 155/105

5 Muscle ups

Rx +

155/105 Squats

185/125 Jerks
This workout should be pretty fast – scale the movements to enable this.

For the barbell work – keep the reps the same but scale weights

For the gymnastics – scale the reps or the movements (muscle ups scale to bar/ring dips)

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