CrossFit – Tue, Dec 13


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.

Metric Christmas party at SMOKESHOW BBQ!!! See email for the link to RSVP by Wednesday December 14th.

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

3 sets

40 second Row

10 Banded Good Mornings

5 Scap pulls + 3 Beat swings

B. Mobility

Prone floor angel

5 reps, slow and controlled

Aim to reach as much height as possible with your arms

C. Specific (Pre Metcon)

10/8 cal row

7 TTB (or scale)

6 wall balls

4 TNG power cleans

2 Ring mu or scale


A: Metcon (Checkmark)

RMU Practice session

Ring Muscle up Drills

12-15 minutes
Scaling options:


Strict pull ups, 8 x 3


Practice with coach


B: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
KG: 9/6, 60/45 KG

TC: 14 min

Score: Time

Scaling Options


40-calorie row

30 Hanging Knee Raise

20 wall-ball shots, 10/8 lbs

15 power cleans 75/55 lb.

10 Ring Rows


60-calorie row

50 toes-to-eye level

40 wall-ball shots, 14/10 lbs

30 power cleans 95/65 lb.

10 feet assisted RMU


As written

No Comments

Sorry, the comment form is closed at this time.