Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (Weight) Every 2:30 x4 8-12 Barbell Strict Press 3-8 Chin Ups Conditioning Metcon (AMRAP – Rounds and Reps) 12min Amrap 40 Double Unders 30 Call Row 20 Wall Balls

Perfromance

CrossFit Metric – Performance View Public Whiteboard Strength Front Squat (5x 4-6reps @80%) Conditioning Metcon (Time) 4 Rounds 400m Run 20 Thruster 75/55 15 Bar facing Burpees TC 20min

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (Weight) Emom x8 Power Clean + Front Squat + Split Jerk Metcon Metcon (Time) 4 Rounds For time 5 Push Jerks 95/65 10 Front Squat 95/65 15 Push Ups 200m Run

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Power Snatch Emom x10 5 TNG Power Snatch *weight based off last week – what you feel is uncomfortable but possible* Metcon Metcon (2 Rounds for reps) 5min Amrap 30 DB Snatch … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (Weight) Every 2:30 x4 Back Squat 8-12 (22X1) Push ups 6-10 (21X1) Conditioning Metcon (Time) 5 Rounds for time 15 Cal row 20 DB Snatch 35/25

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Metcon (Weight) 2x KB OH Lunges 20reps – reverse rest 2min x5If OH position is restricted, just use 1x KB and perform 10 reps in each arm Conditioning Metcon (AMRAP – Rounds … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Squat Clean Emom x4 3 Squat Clean 80% rest 2min x2 Metcon Metcon (Time) 21-15-9 Push Press 95/65 Box Jump 3 Rope Climbs after each round

Fitness

CrossFit Metric – Fitness View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 8 min Amrap 21 Wall Ball 15 KBS 24/16 9 Sit ups rest 3min 8min amrap 21 Box jump step down 15 Deadlift 135/95 9 Burpee … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Pairs 30min amrap 400m run or row together. 20 DB thruster 25/15 20 burpees 20 hanging knee raise

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Squat Clean Thruster (build to a heavy rep) Metcon Metcon (Time) 10 RFT 10 Thruster 95/65 10 Bar over burpees 20min CAP