Perform/Fitness

CrossFit Metric – Performance/Fitness Metcon Metcon (Time) 5 Rounds 35 Wall Balls 20/14 25 KBS 24/20 15 Ring Rows/Pull ups 5 Burpees

Perform/Fitness

CrossFit Metric – Performance/Fitness Conditioning Metcon (AMRAP – Rounds and Reps) Every 3min x4 2 Rounds 10 wall balls 10 Cal Row add 2reps to each movement each interval if you make the previous rest 5mins Every 3min x4 20 … Continued

Comp Class

CrossFit Metric – Competition Weightlifting Squat Clean Thruster (3rm) Metcon Metcon (AMRAP – Rounds and Reps) 18min Amrap 2 Bar Muscle ups 20 Double Unders 2 Thrusters 155/105 4 Bar Muscle Ups 40 Double Unders 4 Thrusters 155/105 6 Bar … Continued

Fitness

CrossFit Metric – Fitness Conditioning Gymnastics Metcon (AMRAP – Reps) In 3s or 4s 8min Amrap of rope climbs rotate through doing 1 climb each Metcon (AMRAP – Rounds and Reps) Pairs 22min Amrap 120 Cal Row 100 Db Push … Continued

Performance

CrossFit Metric – Performance Weightlifting Metcon (Weight) Clean Complex Every 90s x8 1 Hang Power Clean + Front Squat + Jerk Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

SNATCH WORK!

CrossFit Metric – Olympic Lifting Calculate percentages off your best 1RM snatch: High Hang Power Snatch + Drop Snatch + OHS 70% 4 sets of 1+1+2 Snatch pull (partnered with dowels) 100% 4×5

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) 12 reverse Lunges (6 each leg) Back Rack 3 Wall Walks (controlled) 1min Weighted plank Rest 90s x 4sets Metcon Metcon (Time) 5 Rounds 20 wall Balls 20/14 30 Double Unders

Performance

CrossFit Metric – Performance Strength Back Squat (4×12) Back Squat Every 3min x4 12reps – (same weight acoss – 100% effort) Metcon Metcon (AMRAP – Rounds and Reps) 7min Amrap 8 HSPU 16 Wall Balls 32 DU

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Every 3mins x4 12 DB Floor Press (heavy) 6-10 Strict Leg raise/TTB Metcon (AMRAP – Rounds and Reps) 9min Amrap 12 DB Snatch 35/25 8 Burpee Box Jump over 24/20

Performance

CrossFit Metric – Performance Conditioning CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar