CrossFit – Sun, Dec 11


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!


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CrossFit Metric – CrossFit

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A. General

3 Min Row

@ The last 5 seconds of Every 30 seconds:

Sprint 5 seconds

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific

2 sets

5 Hollow rocks + 5 V-ups

5/5 single leg broad jumps @ increasing distance*

50’ Farmers Carry @ ascending

*First rep is short and fast, increasing the distance each rep.


A: Metcon (Checkmark)

4 rounds not for time

20 Med Ball situps 20/14 lbs

15 Box Jumps 30/24″

150′ Unbroken Farmer Carry 2x 70/50lbs

No rebound on the box jumps
KG: 30/22.5 KG

TC: 20 min

Score: For Quality

Scaling Options


15 Abmat situps

15 Box Jump @20/plates

100′ Unbroken Farmer Carry @2×35/25


20 Medball situps @ 12/8lbs

15 Box Jump @24/20″

150′ Unbroken Farmer Carry @2×50/35




B: Metcon (10 Rounds for time)

10 x 10 Cal Row Sprint

Rest exactly 60 seconds between sets

Each for time
TC: 15 min

Score: Times

Scaling Options


5 Cals


As Written



Extra Accessory

Metcon (Checkmark)

3 sets

12 KB Swing @24/16kg

rest 30 sec

30 sec Plank plate drag

Res 30 sec


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