CrossFit Metric – Fitness

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Metcon (AMRAP – Rounds and Reps)

Partner WOD:


20 Single Arm Push Press

10 DB Box Step Overs

20/15 Cal Row

10 Burpee Box Overs

20 DB Romanian Deadlift

10 Front Rack DB Squats

20 DB Weighted Sit Ups
– one partner works while the other rests

– must complete each movement before tagging out

– Push Press is done 10 reps on each side with alternate arm hold the other DB in front rack.

– weighted sit up done with partner pinning feet and single DB loaded on chest at the clavical level.

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