CrossFit – Sat, Dec 10


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

3 sets

12 In and out squats

10 Squat clean wall balls

5 Dynamic push-ups

B. Mobility

Quadruped rear shoulder stretch

45 sec/side

C. Specific

3 sets

7/7 Cossack squats

7 Glute bridge + DB floor press

3-5 DB Clean & Jerks @ Ascending


A1: Metcon (Time)

With a partner complete

20 total rounds for time

10 Air Squats

10 Hand Release Push-ups

5 DB clean & Jerks @ 2xHeavy

Movements should be completed in a “you go. I go” style.
TC: 30 min

Scaling Options


10 rounds

15 Air Squats

10 Hand Elevated Push-ups

5 Moderate DB Clean & Jerks


lower rounds to 10



Air Squats

Hand release Push-ups

Cal Bike

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