CrossFit – Fri, May 12


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 Sets

30 Jumping Jacks

10 Banded Pull Apart

30 Monster Walks

10 Good Mornings + Calf Raises

20 Shoulder Taps

B. Activation

3 sets

10 Hollow banded lat pull-downs

10 Plank up downs

5 Inch worms


Technique (Checkmark)

Bar Muscle up drills

– Box lat to fly

– Band BMU transition / Band lat pull downs

– Jumping BMU


Metcon (5 Rounds for time)

E4MOM for 20minutes

2 rounds

30 Double-unders

15 Wallballs 20/14lbs

3 Bar Muscle-ups
TC: 20 min

Score: Each round for time

KG: 9/6

Scaling Options


1 round

60 Single-unders

20 Wallballs 12/10lbs

5 Jumping Bar muscle ups


2 rounds

20 DU

15 Wallballs 16/12lbs

1-3 Assisted/Jumping BMU


As Written

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