Sunday, October 9th 2022

CrossFit Metric – CrossFit

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Warm-up (No Measure)

A. General

Amrap 7 minutes

Run 200m/Row 150

10 Wide stance unweighted good morning

10/10 Hip Hikes:

B. Mobility

Shoulder Hip Ext

3 x 20s on/10s Off

C. Specific

3 sets

– A skips + 50ft sprint

– Butt kicks + 50ft sprint

– 200m Hips only rowing or legs only bike or arms only ski


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

1,000m Machine or 800m Run

100ft Bear Hug Carry 150/100lbs

10 Sandbag Cleans 150/100lbs
KG: 70/50KG

TC: 20 min

Score: Rounds and Reps

Scaling Options


600m Machine or 400m Run

100ft Goblet Carry @ 53/35lbs

5/5 DB Cleans @35/25lbs


800m Machine or 600m Run

100ft Bear Hug Carry 100/70lbs

10 SB Cleans @ 100/70lbs



Extra Accessory

Metcon (Checkmark)

Landmine anti-rotation twists

3 x 8/side

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