Saturday, July 23rd 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

40 Jumping Jacks

10 Barbell good mornings

10 Samson lunges

B. Mobility

30sec. Pigeon Stretch Right

30sec. Pigeon Stretch Left

30sec. Cat/Cow

30sec. Downward Dog

C. Specific

With a partner

2-3 sets

5 Beat swings/Knee Raise/TTB

5 deadlifts @ascending


A1: Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 12 minutes

9 Deadlift 275/185 lbs

200m Run (together)

21 TTB

Rest 4 minutes

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

21 Hang Power Clean 135/95 lbs

200m Run

9 Syncro Burpees
Scaling Options



Hanging Knee Raise




Toes to Eye Level



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