14 Dec Saturday Fitness/Performance – Dec.14
CrossFit Metric – Fitness
Metcon (Time)
Workout A – solo
Complete 30-rounds for time (20-min CAP):
Performance:
DB Strict Press x 1-rep @ 35/25
DB Front Squat x 2-reps @35/25
Toes-to-Bar x 3-rep
Fitness:
DB Strict Press x 1-rep @ 25/15
DB Front Squat x 2-reps @25/15
Knee Raises or Knees to Elbows x 3-rep
Metcon (Time)
Workout B – partner 20-min CAP
Performance (3-rounds for time):
Power Snatch x 30-reps @ 95/65
Overhead Squats x 40-reps @ 95/65
Hand Release Push Ups x 50-reps
Fitness (4-rounds for time):
DB Alternating Snatch x 30-reps # 35/25
Wall Balls x 40-reps @ 14/10
Hand Release Push Ups x 50-reps
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