20 May Victoria Day Fitness/Performance Workout

CrossFit Metric – Fitness

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Metcon (Time)

Workout A – for time (10-minute CAP)

Performance Group:

25+15+10

DB Thrusters 50/35#

Calorie Row

Fitness Group:

25+15+10

Wall Ball 20/14″

Bupree Box Jump Overs 20/18″

Metcon (Time)

Workout B – for time (10-minute CAP)

Performance Group:

25+15+10

DB Renegade Row Push Up 35/25

Toes-to-Bar

Fitness Group:

25+15+10

50+30+20

Russian KBS – G/Y

Ab Mat Sit Ups

Metcon (AMRAP – Rounds and Reps)

Workout C in same gender pairs (12-min AMRAP):

Performance Group:

Power Cleans x 12

95/115/135/155/175…

65/75/85/95/105….

Bar Muscle Ups x 6 (or C2B x 12)

Fitness Group:

DB SA Lunges 35/25 x 100 steps

HR Push Ups x 100

Calorie Row x 100