30 Dec Fitness/Performance – Monday, Dec.30-19

CrossFit Metric – Fitness

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Metcon (No Measure)

15-minutes to practice any gymnastics pulling movement i.e. – Strict Pull ups, Kipping/Butterfly Pull Ups, Strict Toes to Bar, Kipping Toes to Bar, Ring or Bar Muscle Ups

Metcon (AMRAP – Reps)

For time (20-minute CAP):

Performance:

25+20+15+10+5

BB Thrusters + Toes to Bar

25-reps at 75/55

20-reps at 95/65

15-reps at 115/75

10-reps at 135/85

5-reps at 155/95

Fitness:

25/50+20/40+15/30+10/20+5/10

DB Thrusters + AMSU

25/15 for all sets