08 Oct CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Banded Monster Walk

10 Table Top

10 Bent Over Row

10 Muscle Clean & Press

A: Metcon (Weight)

Every 3 min for 15 min. (5 Rounds)

A1. Deadlift

8 @60%

8 @65%

6 @70-75%

6 @75-80%

5 @80+%

A2. 40 sec. Straight Arm Plank

-Follow this rep progression; start at 60% of 1RM and build to a heavy set of 5.

– Record weight

B: Metcon (AMRAP – Reps)

AMRAP 15

25 Deadlift, 115/75

25 Shoulder to Overhead

25 Hang Power Cleans

25/20 Cal Row

Fitness: 75/55