29 May CrossFit – Mon, May 29

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

100m jog

12 In and out squats

8 Good mornings

C. Activation

3 sets @ ascending

2 Banded Deadlift

2 seated high box jumps

2-4 Sandbag cleans

4 Band assisted alternating pistols

Weightlifting

Weightlifting (Weight)

EMOM 12 minutes

1- 2 Deadlifts @ 65% + Bands

2- 4 Box jumps 30/24

3- 6 Russian KB Swings @heavy, use 2kb if necessary
TC: 12 minutes

Score: Weight on deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

15/12Row/Bike

10 Burpee box jump over 24/20″
Score: Rounds & Reps

Perform

As written