23 Jun CrossFit – Fri, Jun 23

CrossFit Metric – CrossFit

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Warm-up

A. General

EMOM 6

Odd- 5-10 Burpees

Even- 5 inchworms

C. Specific

10-12 Hang Muscle clean

10-12 Hang power cleans

4-6 Front rack elbow rotations

5 Pause front squats

10 Tempo power cleans*

*Tempo the descent

Weightlifting

Power Clean (E2MOM x 6
10 Unbroken Power Cleans @60%
)

TC: 12 Mins

Score: Weight

Perform

Power cleans

10 x 10 @60%

Metcon

Metcon (Time)

5 rounds for time

3 Front squats @ 80%

4 Wall walks

RX+ 50’ Handstand walk
TC: 12 minutes

Intermediate

3 Front squats @ 60-70%

4 Wall walks, Half distance