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CrossFit Metric – CrossFit

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A: Metcon (Weight)

EMOM 10

M1: Paused Strict BB Press, 4-6, 30X3 (pause for 3 seconds at each lockout overhead)

M2: Alternating Back Rack BB Reverse Lunge, 10-12, 20X0

B: Metcon (2 Rounds for reps)

AMRAP 6

8 Alt DB Snatch, 50/35

10 Box Jump Overs, 24/20

12 Alt DB OH Lunges (6 L arm/6 R arm)

rest 3 minutes

AMRAP 4

8 Alt DB Snatch, 50/35

10 Box Jump Overs, 24/20

12 Alt DB OH Lunges (6 L arm/6 R arm)
Fitness: 35/20

WU: Warm-up (No Measure)

2 Rounds

5/5 Cossack Squats

20 Plank Pass Through

8/8 Single Leg RDL

20 Hollow Rocks

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