CrossFit – Thu, May 4


CrossFit Metric will be CLOSED for renovations:

Saturday the 13th & Sunday the 14th

We appreciate your understanding and support.

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

2 rounds

60sec Bike/Row/Ski

15 I.Y.T

10 Standing banded chest rows

5 Hanging knee raises (bar)

B. Specific 1

– 4/4 Rope rows

– 2-4 Lying to standing (ground or feet elevated)

– 2-6 Hanging rope knee raise or heel raise

B. Specific 2

– Seated clamp practice

– Seated clamp into standing (no arms)

– Standing clamp practice

– Standing clamp into 1 pull

– Rope Climbs pulls

Progression demos:

Heel lock:


Technique Thursday (Checkmark)

Rope Climbs

Spanish wrap


Heel Lock
Scaling Options:


Lying to standing Rope pull

– On ground

– Feet elevated, onto box


Metcon (AMRAP – Reps)

On a 20 minute clock

3000/2500m Row

300’ Lunges @ 32/24 KG x 1

Max rep Rope Climbs
TC: 20 min

Score: RC Reps

Scaling Options


2000/1750m Row

200’ Lunges @ bodyweight

Max rep Rope hang knee raises


2500/2000m Row

300’ lunges @ 24/16 KG x1

Max rep ½ Rope climb

No Comments

Sorry, the comment form is closed at this time.