CrossFit Metric – Competition

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A: Front Squat (3 reps)

Take 15 minutes to build to a heavy set of 3.

B: Metcon (Time)

Complete sets 10 to 1

Barbell Strict Press, 115/75

Strict Pull Ups

– 12 minute time cap
This 55 reps of each movement. Use a weight that you can press for 10 reps unbroken in a rested state.

Scale Pull Ups to Ring Rows or jumping negatives if needed

C: Metcon (No Measure)

Every 90 sec for 18 min (3 rounds):

50-60 sec work, 30 sec rest

Station 1: HSPU

Station 2: Double Unders

Station 3: Bar or Ring M.Uโ€™s

Station 4: Cal Row (recovery pace)

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