22 May CrossFit – Mon, May 22

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds

200m Run

8 Prone angels

8 Deadbugs

C.Specific (Metcon)

2 sets

10 Synchro squats (air squat set 1, light weight set 2)

5 Synchro burpees

Metcon

Metcon (Time)

3 Rounds For Time:

400m Run (together)

10 Toes to bar, each

20 Synchro front squats (115/75lbs and 50/35lbs DBs)

10 Synchro burpees over the bar

*For front squats, 1 partner has a barbell, other partner has DBs*

*Synchro front squat is at the top*

*Synchro burpees require chest on the ground at the same time and at the top at the same time*
TC: 20minutes

Score: Time

Perform

400m Run (together)

10 Synchro toes to bar

20 Synchro front squats (155/115lbs and 50/35lbs DBs)

15Synchro burpees over the bar

Extra Accessory

Accessory (Checkmark)

5 sets

8 JM press

12 DB roll over

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