Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (Weight) Emom x10 2 hang power snatch + 1 OHS Metcon Metcon (AMRAP – Rounds and Reps) 10min Amrap 40 DU 20 alt DB snatch 35/25 10 Burpee box jumps

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Snatch (Emom x9 – Snatch 1 rep ) 3 sets @80% 3 sets @ 85% 3 sets @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 10min Amrap 40 Double Unders 20 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) 10-1 Back Squat Push Up Pull up This is not for time, rest as needed between sets. Pick weight that is challenging on the squats and add if needed. … Continued

Perfromance

CrossFit Metric – Performance View Public Whiteboard Strength Front Squat (Emom x10 (1-2 Front Squat)) 4 sets @70% 3 sets @80% 3 sets at 85% Metcon Metcon (Time) Rx+ 9-7-5 Squat snatch 135/95 Bar MU or RX 18-12-6 Snatch (power … Continued

Performance 90-minute – Happy Family Day!

CrossFit Metric – Performance View Public Whiteboard Metcon (Time) Workout A1 – for time (10-minute cap – 5-minute rest) 50 HSPU 50 Front Squats @ 135/85 Rx – broken up any way you want Rx+ – 50 HSPU then 50 … Continued

Family Day Fitness Class

CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5-rounds for time of (20-minute cap): 250m row 15 Burpees 20 Alternating DB Snatch 35/25# 15 Russian KBS @ Y/B 20 Box Jump Overs 20″ Metcon (Calories) … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30min pairs Amrap 1min work, 1min rest 30 Burpees over Bar 30 KBS 30 Deadlift 135/95 30 Goblet SquatPartner A works for the 1st min then … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30min pairs Amrap 1min work, 1min rest 30 Burpees over Bar 30 Wall Balls 30 power snatch 95/65 30 OHS 95/65Partner A works for the 1st … Continued

Comp Class

CrossFit Metric – Competition View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 min Amrap 40 Bar Facing Burpee 30 C&J 135/95 30 BFB 30 C&J 185/125 20 BFB 30 C&J 225/155 10 BFB Amrap C&J 275/185 Metcon (Time) In … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (No Measure) Emom x35 – 40s work 20s rest M1: Slam Ball Bear hug static M2: Sled Push M3: Oh walking Lunges M4: Rope Pull M5: Wall Balls – heavier weight … Continued