Performance

CrossFit Metric – Performance View Public Whiteboard Strength Metcon (Weight) 5 Sets Bench Press – any grip x8 DB Row x8 Each arm rest 90s btw sets score is Bench weight Metcon (Weight) 5 Sets Weighted pull up 6-8reps Push … 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 Strength Back Squat (heavy Double – NOT MAX) Back Squat 1×[email protected] more than last week Metcon Metcon (4 Rounds for time) 4 Rounds 200m SPRINT 8-12 TTB – Unbroken is the aim 20 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (AMRAP – Reps) Emom x12 M1: 8-12 Deadlifts 30X1 M2: 30s Handstand Hold (20-30 shoulder taps) M3: 15-20 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 5 Pull … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Metcon (Weight) Build to a daily max in – Snatch + SB + OHS (12min) Emom x6 1x Complex @80% Conditioning Metcon (No Measure) 10min for Quality 3 Length Farmers Walk 3 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Every 90s x4 (12min) 1: 10-12 back squat 2: 3-6 pull ups + 5-10 Push ups Metcon (Time) 4 rounds for time 50 DU 10 front squat 55/45 10 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Amrap 35 – Pairs 2 Lap around block – together 100 Wall Balls 100 Burpee Box Jumps – split reps as needed

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Pairs – AMRAP 25 25 Cal row Each 30 Unbroken DL Each 95/65 25 cal row each 20 unbroken HPC each 95/65 25 cal row … Continued

Comp Class

CrossFit Metric – Competition View Public Whiteboard Metcon Metcon (AMRAP – Reps) 8min Amrap 40 Bar Facing Burpee 30 OHS 95/65 40 HSPU 30 OHS 20 HSPU Metcon Metcon (AMRAP – Rounds and Reps) Every 2min Complete: 8 Burpee Over … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Behind The Neck Jerk (Behind neck split jerk – 3rm) Metcon Metcon (Time) For time: 2 rounds 70 DU 40 Burpees to target 20 HSPU