CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10 Cal Erg

5 Inch Worm

10 Bird Dogs

8 Scapula Pull Ups

10/10 Single Leg Glute Bridge

A: Metcon (Weight)

EMOM 12 (4 rounds):

M1: Push Ups, 8-15, 40X0

M2: Strict Chin Ups/Ring Rows, 4-12, 3011

M3: Alternating DB Step Ups, 12-14, 20X1

B: Metcon (Time)

For time:


Pull Up

Cal Erg

Burpees to a Plate

Fitness: Ring Rows

Rx+: CTB Pull Ups

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