Labour Day Performance/Fitness

CrossFit Metric – Fitness

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Metcon (Time)

Partner Workout A for time (20-min CAP):

DB Complex x 60-reps (each partner must do a minimum of 5-reps a time before tagging out)

3pt Row L/R

Ground to Shoulder

Backward Lunge Left

Backward Lung Right


Burpee Box Jump Over x 80 (each partner must do a minimum of 10-reps a time before tagging out)

Calorie Row x 100 (divide up any way you wish)

Metcon (AMRAP – Rounds and Reps)

Partner Workout B – 20-min AMRAP of:

Partner A does odd reps 1/3/5….19

Partner B does even reps 2/4/6….20

1-20 of

Power Snatch / DB Hang to Overhead

TTB / Knee Raises



Power Clean / DB Front Squats

Front Squats / Abmat Sit Ups

Performance 95/65 and 135/85

Fitness 25/15 and 25/15

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