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CrossFit Metric – Performance

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A: Squat Clean

20 minutes to build to a heavy lift for the day

B: Metcon (Weight)

Front Squat (from rack)

Set 1: 5@75%

Set 2: 4@80%

Set 3: 3@85%

Tempo, 20X1

rest 2-3 b/t
record heavy set

C: Metcon (AMRAP – Rounds and Reps)


3 Strict HSPU

6 Ring Dips

18 Air Squats

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