CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10/10 Clamshell Side Plank

20 Shoulder Taps

5 Push Up to Downdog

10 Plate Squats

A: Metcon (Weight)


M1: 2 Push Press + 3 Push Jerk

M2: 3 Paused Front Squats (2 seconds)
– Pause squat focus on keeping

your torso upright and elbows high!!

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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