02 Mar CrossFit – Thu, Mar 2

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30sec Shuttle Run

10 Hollow Rocks

5 Push Up to Down Dog

10 “IYT”

C. Specific Metcon

2 sets

10 Wall balls

5 hang clean pull @ ascending

5 hang power clean @ ascending

5-10 second ring support hold

*Go over pop’s of the ring support hold here.

Weightlifting

Weightlifting (Weight)

4 sets

10 Floor Press @ RPE 6/10

10 Feet elevated ring rows
TC: 10 min

Score: Weight

Scaling Options

Beginner

6 Floor press

10 Ring rows

Metcon

Metcon (5 Rounds for reps)

Every 90 sec for 5 Sets

20 Wallballs 20/14 lbs

Max Hang Power Clean @95/65

*1 min rest between rounds*
Result: number of Hang Power Cleans