Skill + WL + Strength/ Tech

CrossFit Metric – Performance

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A: Metcon (No Measure)

10min Pull up skill work

– Kipp

– Butterfly


– Strength

– Based on member

B: Squat Clean

3-3-3-3 – Every 3min

– Tough reps if technique is good

– Practise if needs work on technique

C: Push Press + Split Jerk

1.1 – every 90sec x 5;

– Moderate weight perfect reps

– Push Press drill extension

– Split jerk foot work use the PP extension here before dropping under bar

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