CrossFit Metric – Fitness

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A: Metcon (AMRAP – Rounds and Reps)


3 Deadlifts, 95/65

5 Hang Power Cleans

7 Push Ups

15/12 Cal Erg

B: Shoulder Body Armor (No Measure)

2-3 Rounds for Quality:

A1: 180 Degree DB Lateral Raises, 10-12, 3010

A2: Banded Face Pulls, 12-15, 3011

A3: DB Cuban Press, 15-18

rest as needed
rest 10 seconds between movements

rest as needed after each round.

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