Good Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS
All other classes are cancelled. Monday will be operating on the normal schedule

CrossFit Metric – Performance

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A: Metcon (Weight)

Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + High Hang Snatch

(pause 2 seconds at mid patella on each of the lift-offs)
– Build from approximately 60% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

– record heaviest set

B: Metcon (AMRAP – Rounds and Reps)


6 Power Snatches, 115/85

12 Toes to Bar

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