Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Push Jerk (Emom x10 – 7 Push Jerks, pick load) Metcon Metcon (AMRAP – Reps) Emom x20 M1: 45s Burpee Shuttles M2: 6 KB Snatch /arm M3: 40-60 DU M4: 10-15 Thrusters … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x12 M1: FFE Split Squat Left Leg 8-12 22X1 M2: FFE Split Squat Right Leg 8-12 22X1 M3: 15-20 Lying Toes to Kettlebell Metcon Metcon (AMRAP – Rounds … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Back Squat (1×20 – 3×10) Metcon Metcon (No Measure) 40:20 x6 Headstand/Tripod Hold Metcon (4 Rounds for time) Every 4min x4 20/15 Cal Row 15 Deadlifts 185 10 Burpees over bar Rx+ … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (No Measure) Emom x12 M1: 5 Hang Power Clean M2: 5 Power Clean M3: 5 Push Jerk pick a load to maintain and refine technique Metcon (Time) For Time: 1000m Row … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Emom x12 M1: 2-4 Rope Climbs M2: 40s Amrap 3-6 TTB M3: 6-12 Pistols Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (AMRAP – Reps) Emom x12 M1: 12 Deadlifts 30X1 M2: 30s Handstand Hold M3: 20 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 5 Pull Ups 8 HR … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x12 M1 10-12 back squat M2 3-6 pull ups Metcon (Time) 4 rounds for time 50 DU 10 front squat 55/45 10 burpee over bar

Monday Performance

CrossFit Metric – Performance View Public Whiteboard Metcon (Time) For time (20-minute cap): Buy In: 100 Double Unders (200 Single Unders), Then: Calorie Row + Burpee to Target 40/40, 30/30, 20/20, 10/10 Buy Out: 100 Double Unders (200 Single Unders) … Continued

Saturday Performance Partner Workout

CrossFit Metric – Performance View Public Whiteboard Metcon (AMRAP – Reps) Same gender pairs: 5-minute AMRAP of unbroken Deadlifts @ 225/155 Every time you drop the bar = ascending Burpees 5/10/15…etc. Partner A goes first, then Partner B goes second … Continued

Saturday COMP Class

CrossFit Metric – Competition View Public Whiteboard Metcon (Time) For time (12-minute CAP): Power Snatch @ 75/55 Pull Ups 21+15+9 Double Unders – 50 reps after each round (after 21’s, after 15’s and after 9’s) Metcon (AMRAP – Rounds and … Continued