Tuesday, August 9th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

400m Run

-10/10 single arm banded rows

-10 Pause ring rows*

-6 Slam balls

*Pause 2 seconds with chest to rings

B. Mobility

60 sec. Child’s pose

60 sec Cat Cow

C. Specific Metcon Prep

-7 hang clean pull

-7 Rack deliveries

-7 Hi hang power cleans

-7 hang power cleans


A: Metcon (No Measure)

4 sets

12 Feet Elevated Ring Rows

Rest 20 seconds

Max rep Strict Chin Ups

Rest 20 seconds

12 Slam Balls

Rest 2 minutes
TC: 16 min

Scaling Options


6-10 Body row

Rest 20 seconds

Max rep banded Supinated Lat Pulldown

Rest 20 seconds

8 slam balls


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

8 Hang Power Clean 115/75lbs

50 Double-unders
KG: 50/35 KG

TC: 8 min

Score: Rounds and Reps

Scaling Options


8 Hang Power Clean @ 45/35 lbs

30 Single unders


8 Hang Power Clean @75/55 lbs

50 Single unders or 30 Double Unders


As Written

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