CrossFit Metric – Performance

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Front Squat (4×8)

Every 3mins x4

Focus on form over weight – chest and elbow in good rack position

Metcon (Weight)

4 Sets

2 Rope Climbs – Fast

8 Front Rack step ups – 20″

15 Push ups

rest as needed
Good quality push up – change hand positions every 5 reps (wide, narrow, hand in, hands out etc)

Front rack with a barbell – use back leg as little as possible – 8reps = 4 each leg alternating

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