CrossFit Metric – Performance

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Metcon (AMRAP – Reps)

Every 2mins x6

1. Strict HSPU (30X1) 6-10reps

2. False Grip Hold x30s
Pike HSPU as scale – do as many HSPU at that tempo – then finish on box

Metcon (No Measure)

Every 45s x5

20s Chin over Bar Hold (supinated Grip)


Metcon (No Measure)

Rope Pulls + pushes

Load up the sled and congo line fast but heavy rope pulls

1 pull = 2 lengths of rope

followed by 2 length sled push FAF

that = 1set

try to get 3-5 in each

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