CrossFit Metric – CrossFit

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This week we say not goodbye, but see ya later to one of Metrics finest. Steph will be leaving to finish off her chiropractic degree in Victoria BC. We will miss you Steph, you’re going to do big things

WU: Warm-up (No Measure)

2 Rounds

12 Reverse Snow Angels

8/8 Single Leg Glute Bridges

5 “IYT”

10 Reverse Lunges

A: Metcon (Weight)


1 Snatch Balance

2 OH Squats
Pause for 2 seconds at bottom of second OH Squat

B: Metcon (Time)

“Final Send Off Workout for Steph”

Against a running clock:

Complete 3 rounds:

7 Squat Snatch, 95/65

7 Burpees Over the Bar (lateral)

At 5 minutes complete 3 rounds:

5 Squat Snatch, 115/75

7 Burpees Over the Bar (lateral)

At 10 minutes complete 3 rounds of:

3 Squat Snatch, 135/95

7 Burpees Over the Bar (lateral)

At 15 minutes:

Complete Part C


65/45, 75/55, 95/65,

Part C: AMRAP 2: 115/75


135/95, 155/105, 185/125,

Part C: AMRAP 2: 225/155

C: Metcon (AMRAP – Reps)


Squat Snatch, 155/105

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