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 – Competition

View Public Whiteboard

A: Metcon (No Measure)

EMOM for 16 minutes (4 rounds)

M1: 2-3 Rope Climbs

M2: 12/8 Cal A Bike or Ski Erg

M3: 6-10 Chest to Bar Pull Ups

M4: 40 Double Unders

B: Metcon (Weight)

Snatch Lift Off + Power Snatch

15 minutes to establish a heavy single

– pause for 3 seconds 2″ off the floor

C: Metcon (3 Rounds for time)

E9MOM for 27 minutes (3 rounds):

500/400 m Row

5 Strict HSPU

10 OH Squats, 95/65

5 Bar MU

10 OH Squats

500/400 m Row

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