CrossFit Metric – CrossFit

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WU: Warm-up (No Measure)

2 Rounds

10 Banded Pull Apart

10 Banded Strict Press

5 Worm Push Ups

10 Glute Bridges

16 Dead Bugs

A: Metcon (Weight)


M1 – M3: Squat Clean + 4 Front Squats

M4-M7: Squat Clean + 3 Front Squats

M8 rest

M9-10: Squat Clean + 2 Front Squats
– add load progressively through EMOM

– record heaviest load successfully used

B: Metcon (Time)

For time:

150 Push Ups*

Every time you break your set of Push Ups do:

6 Toe to Bar

6 Front Squats, 115/75


Box Push Ups

Hanging Knee Raises

Fitness 95/65

Rx+ 155/105

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