13 May CrossFit – Sat, May 13

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

3 rounds

30 sec Straight leg row

30 sec high knees

30 sec Push-up to downward dog

C. Specific

– 3/arm Turkish get-up @moderate

– 10 Muscle Snatch

– 10 Good morning

– 10 Behind the neck Thrusters

-50’ Butt kicks

Metcon

Metcon (3 Rounds for time)

On a running clock:

@0:00

9-7-5-3

Power Snatch

200m Run

@ 10:00

21-15-12-9

Front squat

15/12 Cal Row

@ 20:00

30-20-10

Shoulder to overhead

Pull ups

Barbell: 135/95lbs
TC: 30:00

Score: Each “round” for time (each interval)

KG: 60/43

Intermediate L2

All bars @ 115/75 lbs

3rd metcon

Pull ups: 15-12-9

Team Workout (3 Rounds for time)

0:00-10:00

18-16-14-12

Alternating Power snatch 135/95lbs

200m run together holding a shirt

10:00-20:00

21-15-12-9

Synchro Front Squats @ 135/95lbs

10/7 Cal Row (Each)

20:00-30:00

4 Rounds

30 Shoulder-to-OH 135/95lbs

30 Pull-ups

Split reps evenly

Extra Accessory

Post chain (Checkmark)

3 sets

12/12 Unilateral Glute Bridge

8/8 Banded Clam Raise

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