CrossFit Metric – Performance

View Public Whiteboard

A: Deadlift (4, 4, 3, 3, 2)

2 Pauses/Rep:

Pause 1: 3 seconds concentric at knee

Pause 2: 3 seconds eccentric at knee

– rest 2-3 b/t sets

– start at 65% and build

B: Donny (Time)


Deadlift, 225#

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
– this will be a partner WOD

– break up work as you wish

– one person works at a time

C: Metcon (Time)

For time:

Assault Bike Partner Sprint:

100 Cal: M/M pair

82 Cal: F/M Pair

64 Cal: F/F Pair

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: