CrossFit – Fri, Apr 21


Bring a friend day is back!!

When: Saturday April 22nd

Cost: FREE

Each member can bring one friend to 9am or 10am class on Saturday April 22nd. Friends are not required to reserve prior, members are!

CrossFit Metric – CrossFit

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A. General

2 sets

1 min. jump rope

10 Alternating Dead bugs

10 Cuban Press

15 I.Y.T

6 Hollow straight arm banded lat pull downs

6 Pause Wallballs (pause in squat)

B. Specific

Advanced & Intermediate: 1-2 sets

5 Beat swings

2-3 Explosive BMU swing:

1 BMU / Jumping BMU

Beginner: 1-2 sets

5 Beat swings

3 Empty bar strict press

3 OH medball toss practice


Shoulder Press (4 sets
3 Strict press* @ 70%
5 bar Muscle up
7 Wall balls 30/20lbs + As high as possible

Rest 2:00 between sets

*Take your barbell from the ground

TC: 18 minutes

Score: Weight on bar

Scaling Options


3 Strict press @ Moderate to heavy

5 Overhead medball wall toss


3 Strict press @ 70%

5 Jumping bar Muscle up

7 Wallballs @ heavy & As high as possible




Metcon (Time)

7 rounds for time

30 double unders

3 Power Cleans@ 70%*
TC: 12 minutes

Score: Time

Scaling Options


30 single unders

3 Power Cleans


15-30 DU

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