Wednesday, September 21st 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

10 Reverse Snow Angel

30 sec row or bike @hard

B. Activation

2 sets

20 Sec Hollow Hold

20 Sec Arch Hold

10 Banded Straight arm lat pull down


A: Metcon (8 Rounds for reps)

Strict pull ups

8 x

30 seconds Max reps

30 seconds rest
TC: 8 min

Score: Reps

Scaling Options


Banded Lat Pull Down


Assisted Strict Pull Ups


Progression 3

4 sets

Bar MU X%

Rest as little as possible between unbroken sets.

10% from last week


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

21/18 Cal Row

12 Box Jumps 30/24″
TC: 15 min

Score: Rounds and Reps

Scaling Options


15/12 Cal Row

12 Box Jumps @moderate


18/15 Cal Row

12 Box Jumps @24/20″


As written

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