CrossFit Metric – Fitness

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A: Metcon (Weight)

EMOM 10:

1 Power Clean + 2 Hang Power Cleans
Pause in catch position for 1 second:

– hips back

– chest and elbows up

– knees out

– correct footwork

B: Metcon (Time)

Fort time:

50 Cal Erg



Toe to bar/Knee to Elbow

Deadlift, 135/95


50 Cal Erg

16 minute time cap

C: Body Armor Giant Set 2.0 (No Measure)

2-3 rounds for quality

A1: 60 second Plank

A2: 10-12 side plank reach throughs (left)

A3: 10-12 side plank reach throughs (right)

rest as needed
rest 20 seconds between movements

rest as needed after each round

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