18 Nov Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

E1.5MOM for 9 minutes (6 sets):

1 Paused Back Squat, Tempo: 23X1

2 Back Squats, Tempo: 20X0

B: Metcon (Time)

3 rounds for time:

15 Squat Cleans, 135/95

15 Burpees Over the Bar

15/12 Cal Row

15 minute time cap