29 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Monster Walks

15 Banded Good Mornings

10 Air Squats

5 Push Ups

A: Metcon (Weight)

E3MOM for 15 mins (5 sets):

A1: Back Squat

5 – 65%

4 – 70%

3 – 75%

3 – 80%

2 – 85%+

Tempo: 30X1

A2: Tall Box Jumps, 5 reps

B: Metcon (3 Rounds for reps)

AMRAP 3

20 Back Squats, 95/65

15/12 Cal Row

Max Burpees Over the Rower

rest 2 minutes

AMRAP 3

20 Reverse Alternating Front Rack Lunges, 95/65

15/12 Cal Row

Max Burpees Over the Rower

rest 2 minutes

AMRAP 3

20 Hang Squat Cleans, 95/65

15/12 Cal Rower

Max Burpees Over the Rower

Fitness: 65/45

Rx+: 135/95

Score is the sum of burpees completed in each AMRAP