Fitness

CrossFit Metric – Fitness View Public Whiteboard Skills + Drills EMOM for 12 minutes: M1: 8 – 10 Overhead Squats w/PVC or Empty Bar M2: 12 – 15 Hollow Rocks M3: 12 – 15 KB Swings Fitness 5.12A (3 Rounds … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics EMOM for 12 mins: M1: 6 – 8 CTB Pulls Ups M2: 4 – 6 Strict HSPU M3: 30 second Super Man Holds 2015 Masters Qualifiers Event 4 (Time) 18 Minute Time … Continued

Sunday Intermediat O-Lift

CrossFit Metric – Performance View Public Whiteboard Warm-up (No Measure) Coach lead warm up and mobility – 10 minutes Power Snatch Work – 20 mins 20-minutes to work up to a heavy Power Snatch for the day. Once you have … Continued

Sunday Advanced O-lifting

CrossFit Metric – Olympic Lifting View Public Whiteboard Warm-up (No Measure) Coach lead warm up and mobility Then, 10-minutes to complete: Back Squat/Front Squat: 5/5 reps at 135/85 3/3 reps at 185/125 1/1 rep at 225/175 Strict Press: 10 reps … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (Time) Pairs Josh 3 rounds 45 squat clean 45 pull ups 800m run

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (Time) 5 rounds 20 cal row 15 box jumps 10 push up 5 burpee over rower

Comp Class

CrossFit Metric – Competition View Public Whiteboard Gymnastics Warm-up (No Measure) 4 rounds 1-3 strict Muscle ups 12 shoulder taps (hs hold) 5/ES one arm KB ohs rest as needed Metcon Metcon (Time) 9 ring mucle ups 20 pistols 7 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM for 36 Minutes: Lane 1: Sled Pull w/Rope Lane 2: Red Prowler Push Lane 3: Heavy D – Ball Carry Station 4: Super RX Soft Plyo Jumps (step down) Station 5: … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength EMOM for 10 minutes: A1: 8 – 10 Standing DB Press, 30X1 A2: 12 – 14 Alternating Lunge w/DB Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength EMOM for 10 minutes (5 rounds): M1: 35 second Wall Assisted HS Hold M2: 8 – 10 Barbell Sumo Deadlift, 30X1 Fitness 5.22B (AMRAP – Rounds and Reps) 11 Minute AMRAP: 7 … Continued