CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

20 Monster Walks

30 sec. Wall Sit


2 Rounds

20 Shoulder Taps

10 Cossack Squats

10 Rower Hamstring Curls

5 Push Ups

A: Metcon (Weight)


2 Back Squat (Speed)

Tempo: 10X1

– Load should be between 65-70% of 1 Rep Max.

– Focus on Speed out of the bottom and on the way up. Move the bar as fast as you can when coming up.

B: Metcon (Time)

3 Rounds for time:

30/24 Cal Row

20 Alt. BB Back Rack Reverse Lunge, 95/65

10 Burpees Over the Bar (lateral)

Fitness: 65/45

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