5th Anniversary Competition

CrossFit Metric – Performance

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Full Program



55 Cal Row (60 if M/M, 50 if F/F)

100 Wall Balls

200 D.U.

RX: 20/14

Scaled: 14/10

Single Unders

WOD 2:

9 minutes to establish:

2 Rep Max Shoulder to Overhead*

buy in 40 synchro burpees on to a plate.

Weight must be taken from the floor.

Score is combined weight of pair. F/F lighter weight is multiplied by 1.35. M/M pair, Heavier weight is multiplied by .70

WOD 3:

50 TTB

50 Front Squats

50 Power Cleans

50 Pull Ups

RX: 135/95

Scale: 95/65,

Knee Raises,

Ring Rows

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