CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

200m Run

10 Cossack Squats

8/8 Single Leg Glute Bridge

16 Dead Bug

A: Metcon (No Measure)

M1: KB Front Rack Box Step Up, 10-12, Left Side

M2: KB Front Rack Box Step Up, 10-12, Right Side

M3: 45 Second Plank
Step Up:

KB should be front racked contralaterally to working leg

B: Metcon (AMRAP – Rounds and Reps)


2 Strict Chin Ups

8 Wall Balls, 20/14

Fitness: 4 Ring Rows or 1 five second negative

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