Sunday WOD

CrossFit Metric – CrossFit

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Metcon (No Measure)

5-sets of the following (25-minute clock):

DB Standing Strict Press x 10-reps

Double DB Bent Over Rows x 10-reps

DB Single Arm Overhead Walking Lunges x 10L/R

Light DB Hanging Knee Raises (DB held by feet) x 10-reps

Side Plank :30-seconds each side

REST ~ :90-seconds

Select DB’s that are do-able but reps 8, 9 and 10 of each exercise should be challenging.

Metcon (Time)

For time:

21+15+9 of

Burpee Box Jump Overs + Row Calories


21+15+9 of Abmat Sit Ups + Row Calories

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