Monday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.

CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM for 14 minutes (6 rounds*):

M1: Pull Ups….

M2: Hand Stand Push Ups…

*rest on Minute 6 and 7
– This is an EMOM to that supersets Push/Pull to build volume in the skill.

– choose a movement that needs work.

– choose a number of reps that you think you can keep consistent for all 6 rounds

example 1:

M1: 3 Strict Pull Ups

M2: 6 Box Assisted HS Push Ups

example 2:

M1: 5 CTB Butterfly Pull Ups

M2: 5 Strict HSPU

B: Metcon (Time)

For time:

500/420 m Row

21 Power Snatch, 115/75

500/420 m Row

21 Clean & Jerk

500/420 Row

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