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CrossFit Metric – Performance

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A: Metcon (Weight)

E2MOM for 10 minutes ( 5 sets):

3 reps: 1 and 1/4 Back Squat

Tempo: 30X1

Load: 70% of 1 RM Back Squat
– 3 second drop

– catch bounce back to parallel

– return to bottom

– explosive final concentric

B: Metcon (5 Rounds for time)

E3MOM for 15 minutes (5 sets):

16 Front Rack Reverse Lunges, 115/75

10 Bar Facing Burpees

C: Hip Body Armor Giant Set (No Measure)

2-3 rounds for quality on each side:

A1: Side Lying Hip 3, 8-10, slow tempo

A2: Side Lying Inner Thigh Plank, 30 seconds

A3: One Leg Glute Bridge, 8-10, 20X2

rest as needed

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