CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cal Row

12 Reverse Snow Angels

10 Bird Dogs

10 Air Squats

10 Kipping Swings

A: Metcon (No Measure)


Snatch OH Complex

1 Snatch Grip Push Press

1 Snatch Grip Push Jerk

1 Snatch Balance
– pause 2 seconds at the bottom of OH Squat.

– use light to moderate weight if these are new movements for you.

B: Metcon (Time)

For time:


OH Squats, 95/65

Pull Ups

Cal Row

Fitness: 65/45, Ring Rows

Rx+: 115/75

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