CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM for 10 minutes:

M1: Ring Dips, 5-10

M2: Barbell Bent Over Row, 8-10, 2011
Scale Dips: Band Assissted, Bar Dips or Box Dips

B: Metcon (No Measure)

EMOM for 6 minutes:

M1: AMRAP Push Ups, 40 seconds

M2: AMRAP Ring Rows, 40 seconds
Control both movements to maximize muscle tension throughout the range of motion

C: Metcon (Time)

For Time:

Row 1000/800 m

Then complete 3 rounds:

9 Burpees

15 AKB Swings, 24/16kg

21 V-Ups


Row 1000/800 m

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