CrossFit – Mon, Dec 5


Hi Team!


Metric is accepting donations towards the Toy Mountain Campaign and we need your help to collect as many toys as we can until December 15th!


Let’sbring smiles to children’s faces on Christmas morning.

CrossFit Metric – CrossFit

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A. General

60sec Row/Bike/Run/Ski @ easy

30sec ClamshellSide Plank

60sec Row/Bike/Run/Ski @ Moderate

30sec Bottom of Squat T-Spine Rotation

60sec Row/Bike/Ski @ Hard

30 sec, wall walk into HS hold / Inchworm

B. Specific

1 set

6/6 Front RackSplit Squats

6 Good Mornings

6 Hang Muscle Snatch

6 Front Squats

6 Push Press

Then load the bar with 50% and perform:

3 Hang power cleans

3 Front squats

3 Jerks


A: Clean (EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk

@60% of 1RM Clean)

Scaling Options


@ controlled weight across all sets

Intermediate & Perform

As Written


B: Metcon (Time)

3 rounds for time

750/600m Row

7 Wall walks

50 Wall Balls 20/14 lbs
TC: 25 minutes

Scaling Options:


500/400m Row

7 Inch Worms

30 Wall Balls @ Light


600/500m Row

4 Wall walks

40 Wall Balls @ 16/12 lbs


3 rounds for time

750m Row

100′ HS walk

50 Wall Ball

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