12 Apr CrossFit

CrossFit Metric – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

400m Run

Into

2 Rounds of

20/20 secs Side Plank

6 DB Renegade Row with Push Up

8/8 Single Leg Glute Bridge

5 Barbell Good Morning

8 High Pull + Elbow Rotation

A: Metcon (Weight)

EMOM 10

M1-M3: 3 TnG Power Cleans

M4-M6: 2 TnG Power Cleans

M7-M10: 1 Power Clean
Build Load as reps reduce

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Cal

40 Toe to Bar

30 Power Cleans @115/85

20 Ring Dips

10 CTB Pull Ups

Fitness: Hanging Knee Raises, 75/55, Push Ups, Ring Rows

Rx+: 155/105, Bar or Ring MU