02 Nov CrossFit

CrossFit Metric – CrossFit

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A: Metcon (Weight)

Clean/Front Squat Complex

Every 60 seconds for 5 minutes

1 Power Clean

1 Hang Squat Clean

1 Front Squat

(build load 50 – 65% of max clean)

rest 1 minute

Every 90 seconds for 4 minutes

1 Power Clean

1 Hang Squat Clean

1 Front Squat

(build load 70 – 85% of max clean)

B: Metcon (Time)

For time:

30-20-10

DB Thursters, 35/25

Renegade Rows

Cal Row

Fitness 25/15

Rx+50/35