CrossFit – Mon, Apr 10

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

30sec Easy Row or Bike

30sec Air Squats

30sec Moderate Row or Bike

30sec Deficit calf raises (Double leg)

30 sec Hard Row or Bike

B. Activation

3 sets @ascending

10-7-5 Strict press @light, mod, mod-heavy

12 I-Y-T


Push Press


Metcon (Time)

With a partner

5 rounds for time

200m Run •together

24 Hang Power Clean 95/65 lbs

24 Box jump overs 24/20″
TC: 20 minutes

Score: time

KG: 100/70

Scaling Options


100m run / 150m Row

16 Hang power Clean @ 45/35lbs

20 Step ups @ 20/16″


200m run / 250m Row

24 Hang power clean @ 75/55lbs

24 Box jump overs @ 24/20″


5 sets

100′ Between the leg sled drag @ heavy

50′ Silver back swings

50′ Consecutive broad jumps

Rest 60 seconds

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: