30 Sep CrossFit
CrossFit Metric – CrossFit
Warm-up (No Measure)
2 Rounds
10 Cossack Squats
20 Hollow Rocks
10 Side Plank Leg Abd
10 Push Ups
Warm-up (No Measure)
Specific
Every 90sec.
Set1 – 10 Reps @empty Barbell
Set2 – 8 Reps @50%
Set3 – 6 Reps @60%
A: Metcon (Weight)
E2MOM for 10 mins (5 sets)
Paused Back Squat
5 @ 65%
5 @ 70%
4 @ 75%
4 @ 80%
3 @ 85%
Tempo: 22X1
B: Metcon (4 Rounds for time)
E5MOM for 20 mins (4 rounds)
15/12 Cal Row
10 DB Cluster, 35/20
15/12 Cal Row
Goal is to finish around 3 min.
Scale if needed
Fitness: 20/15
Rx+ 50/35
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