01 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

20 Hollow Rocks

10 Cossack Squats

10 Reverse Snow Angels

A: Metcon (Weight)

EMOM

M1 – M3: 1 Squat Clean + 4 Front Squats (45-50%)

M4: rest

M5-M7: 1 Squat Clean + 3 Front Squats (50-60%)

M8: rest

M9-10: 1 Squat Clean + 2 Front Squats (60-70%)
– start at 40% of max Squat Clean

and progress to 70% by adding load at each rest interval

– record heaviest set

B: Metcon (Time)

3 Rounds For Time:

10 Strict Pull Ups

15/12 Cal Row

25 Wall Balls, 20/14

35 Double Unders

Fitness: Ring Rows, Wall Balls, 14/10

Rx+ Wall Ball 30#