10 Dec CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

20 Monster Walks

15 Banded Good Mornings

30 Mountain Climber

A: Metcon (Weight)

Back Squat

8, 6, 4, 6, 8

Tempo: 20X1

rest 2 min b/t
– Build load into set of 4

– Second set of 6 and 8 should be heavier than first set of 6 and 8

Example:

8@100

6@120

4@140

6@130

8@120

B: Metcon (Time)

For time:

80 Double Unders

40 Wall Balls, 20/14

60 DB Snatch, 50/35

40 Wall Balls, 20/14

80 Double Unders

Fitness: 14/10, 35/20