CrossFit – Fri, Jun 9


NEW Weekly Olympic Lifting Classes:

Every Tuesday at 4:30 pm

Every Thursday at 6:30 pm


Coached by Matheus

Starting this week!!

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

4 minute amrap

5 Burpees/Down & ups

25’ Butt kicks

25’ High knees

50’ Shuttle jog

B. Mobility/Activation

2 sets

6/6 Deficit calf raises

6/6 Hip Hikes

C. Specific

3 sets

6 Beat Swings

6 burpees

3-6 Burpee pull up


Metcon (Time)

“Mini Clovis”

For time

Run 3 miles / 4,800m

75 Burpee pull-ups

Partition the run and burpee pull-ups as you wish
TC: 30 minutes

Score: Time

Scaling Options


Run 1-2 miles

45 Burpee jumping pull ups


Run 2-3 miles

60 Burpee jumping pull ups

Extra Accessory

Upper Accessory (Checkmark)

3 sets

20 Banded Skull crushers

No rest

20 Banded T

No rest

10/10 Split stance banded fly

No rest




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