CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM 12:

Pull Ups + Push Ups



– Choose a number of reps that you can keep consistent for 12 minutes.

Example: 5 Pull Ups + 5 Push Ups

– take the next minute off if you fall off your pace

– focus on mindful work that aims at improving your technique.

B: Metcon (Time)

For time:


Hang Power Clean

Push Press

*Row 400 m after each round

Set of 21: 115/75

Set of 15: 135/95

Set of 9: 155/105
– be strict on the Push Press…Don’t Jerk.

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