25 Nov CrossFit
CrossFit Metric – CrossFit
Warm-up (No Measure)
2 Rounds
20 Monster Walk
10 Kipping Swing
10 Scapula Pull Ups
10 Hollow Rocks
15 Glute Bridges
A: Metcon (Time)
Against a running clock for time:
2 rounds:
21 Front Squats 95/65
21 Pull Ups / Ring Rows
21 Hang Power Cleans
rest 2 minutes
2 rounds:
15 Front Squats 115/75
15 CTB Pull Ups / Jumping Pull Ups
15 Hang Power Cleans
rest 2 minutes
2 rounds:
9 Front Squats 135/95
9 Bar M.U. / Banded Pull Ups
9 Hang Power Cleans
20 minute time cap
Fitness:
45/35, 75/55, 95/65
Rx+:
115/75, 155/105, 185/125
– front squats to be taken from the floor
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