CrossFit Metric – Performance

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W1: Metcon (Time)

For Time (cap 8 min):

80 Synchro Wall Balls, 20/14

50 Synchro Calorie Row

30 Synchro Burpee Box Jumps, 24/20

One M/F couple work at a time until all

repetitions are completed.


Wall Balls 14/10

Box Step Ups 24/20

Time cap 10 min

W2: Metcon (AMRAP – Reps)


Buy in: 100 HSPU

Partner 1: Max reps D.U.

Partner 2: Handstand Hold (on wall)

Partner 3 & 4: Bar Hang

HSPU can only be performed by one team member

at a time. All members must be in a handstand or bar

hang for double unders to count. Score is max reps double



7 Minutes to find:

Max Hang Clean

Score is total of weight lifted by four athletes,

M and F athletes share bars


Semi Pro: Push Ups

Athlete: Box Push Ups & Single Skips

Metcon (Time)

For Time:

21 – 15 – 9


Pull Ups

21 Reps at: 105/75

15 Reps at: 135/95

9 Reps at: 155/115

One M/F couple completes 21 Thrusters and 21 Pull Ups,

the next M/F couple completes 21 Pull Ups and 21 Thrusters….

Teams will use two barbells and must change own plates


SemiPro: Athlete:

21 Reps at: 85/55 45/35

15 Reps at: 95/65 65/45

9 Reps at: 105/75 75/55

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