CrossFit Metric – Performance

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A: Metcon (No Measure)

HS Walk Skill

– Shoulder Taps

– Free standing HS

– Obstacle

B: Metcon (Weight)

Segmented Snatch Grip DL – 3 sec per position; 3,3,2,2,1,1; every 2:30min

– PERFECT positions

– LEG Drive

– Chest lead the way

– Long arms

C1: Metcon (Weight)

Incline DB Bench Press @42×1; 6-9 x 3 sets; rest 30sec

C2: Metcon (Weight)

Pendlay row 8-12 x 3; rest 30sec

C3: Metcon (Weight)

Weighted Sit up x 20; rest 90sec

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