10 May CrossFit – Wed, May 10

Announcements

CrossFit Metric will be CLOSED for renovations:

Saturday the 13th & Sunday the 14th

–We appreciate your understanding and support.

CrossFit Metric – CrossFit

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Warm-up

A. General

EMOM 8

odd- 30’ shuttle runs

even- 3-5 burpees + 5 jump squats

C. Activation (pre-metcon)

2-3 sets

10-20 second Wall facing HS hold or Piked box hold

7/7 Single leg, single arm, russian KBS

https://youtu.be/hO52Ji8-CPM

Weightlifting

Back Squat (EMOM 6minutes
3 Back Squats @70%
)

TC: 6 minutes

Score: Weight

Intermediate & Perform

As Written

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

16 KBS 32/24kg

6 Wall facing HSPU
TC: 8 minutes

Score: Rounds & Reps

Perform

9 rounds

8 Sandbag over shoulder

6 Wall facing HSPU

Rest 2 minutes after round 3 and 6