02 Jul Saturday, July 2nd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

3 sets

100m Straight leg row

100m Arms only row

30 seconds double under / triple under practice

3 beat swings + 3-5 CTB

3-5 Thrusters @ ascending

Metcon

A: Metcon (6 Rounds for reps)

“You Row, I go”

6 rounds

Partner 1 Rows 200m

Partner 2 perform max rep DU

Partner 2 Rows 200m

Partner 1 Performs Max reps CTB

Partner 1 Rows 200m

Partner 2 Performs Max rep Snatch @115/85lbs

Rest 1 minute between rounds, switch order every round.
TC 40 mins