15 Oct CrossFit

Announcements

!!!!!!UPDATE!!!!!
– Starting Wednesday(14) we will be doing our Outdoor WOD at Metric.
– Normal schedule is back in the app.
– 8 to 9 spots available.
– Dress Properly.

*PLEASE DOUBLE CHECK YOUR RESERVATION IN THE APP*

CrossFit Metric – CrossFit

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A: Metcon (No Measure)

EMOM 12 (4 rounds)

M1: Side box step ups w/DB (ipsilateral front rack), 8-10 reps (left)

M2: Side box step ups w/DB (ipsilateral front rack), 8-10 reps (right)

M3: Ab Wheel Roll Outs, 12-15 or V-Ups

B: Metcon (Time)

For time:

800 m run

The 4 rounds of:

10 Box Jump (step down) 24/20

10 DB Renegade Rows w/Push Up, 35/25

10 DB Front Rack Squats

Then:

800 m run
Renegade Row = 1 Row left, 1 Row right, 1 Push Up

Rx+ 50/35