14 Jun CrossFit

CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10/10 Side Plank Clamshell

14 Renegade Rows

10 Goblet Squats

6/6 Half Kneeling Strict Press

A: Back Squat (5, 4, 3, 2, 2, 1)

5 @ 70%

4 @ 80%

3 @ 85%

2 @ 87%

2 @ 90%

1 @ 95%

If you don’t have a 1 RM, reference last weeks loads to determine the right percentage for these sets.

B: Metcon (Time)

For time:

Complete rounds of:

1 , 2, 3, 4, 5, 6, 7, 8, 9, 10

DB Thrusters, 35/25

CTB Pull Ups

Fitness: 25/15, Ring Rows

Rx+ 50/35, Bar M.U.
The Rx+ is pretty savage in my estimation….

only go for it if you are strong on Bar M.U.’s and heavy thrusters.