CrossFit Metric – Performance

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A: Metcon (No Measure)

EMOM 10:

Pulling gymnastics:

Choose from:

Strict Pull Ups

Kipping Pull Ups

CTB Kipping Pull Ups

Ring or Bar M.U.’s

– choose # of reps that you can keep consistent for 10 minutes

– work for no more than 20 -25 seconds/minute

– aim for technical efficiency

– optional to superset with 20 second press:

Ring Dips, Burpees, Push Ups, HS Walk

B: Metcon (2 Rounds for reps)


20 Alt DB Snatch, 50/35

40 Double Unders

rest 3 minutes


20 DB Box Step Ups, 50/35

40 Double Unders

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