CrossFit Metric – Performance

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A: Metcon (6 Rounds for reps)

EMOM 12min

M1 – 1-5 Ring MU

M2 – 35DU

– Choose reps that you can compete with great form

– This is skill training with SLIGHT fatigue

B: Metcon (2 Rounds for weight)

Power Clean + Hang Squat Clean

1.1 – Build to tough single NOT 1RM

then take 85% and perform 25 reps for time of the complex

– 2 scores tough weight and time to compete 25 reps

C: Metcon (4 Rounds for time)

Every 3min

9-15 Thruster 95/65

9-15 CTB/Pull Up

9-15 Burpees

x 4

– Should have some rest time

– It will be uncomfortable

– be SMART on movement selection and reps!!

– Rest 6min Move to D

D: Metcon (Time)

Row 15 cal


Row 15 cal


Row 15 cal


Row 15 cal


Row 15 cal


Row 15 cal

– Calm and fast

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