07 Mar CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

EMOM 9

M1- 45 sec. Frontal Plank

M2 – 5 Ring Rows + 10 Squat Jumps

M3 – 10 KB Good Mornings + 10 OH KB March

A: Metcon (Time)

For time:

2 rounds:

10 Squat Snatches, 95/65

20 Pull Ups

2 rounds:

8 Squat Snatches, 115/75

16 CTB Pull Ups

2 rounds:

6 Squat Snatches, 135/95

12 Bar or Ring M.U.

20 minute time cap

Fitness:

45/35, Ring Rows

65/45, Pull Ups

75/55, CTB Pull Ups, Jumping Negatives

Rx+: 135/95, 155/115, 185/125