08 Aug CrossFit – Tue, Aug 8

CrossFit Metric – CrossFit

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Warm-up

A. General

400m jog

into

2 rounds

30 Banded Monster Walks

5/5 Front foot elevated, front rack split squats*

10 Ground to OH

30 sec. Plank Reach

C. Metcon Prep

2 rounds

100m Run

5 russian kb swings + 3 Full swings

6 Pull-ups/Jumping pull ups*

Weightlifting

Front Squat (E2MOM for 10 minutes
Set 1: 4 @75%
Set 2: 4 @ 80%
Set 3: 4 @ 85%
Set 4: 4 @ 80%
Set 5: 4 @ 80%)

Scaling Options

Beginner

4 @ across

Intermediate

As written

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 min

Score: Time

Perform

N/A