Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (4 Rounds for reps) 5min Work:2min rest x4 Each 5min starts with: 500/400m Row 400m Run Then max reps of: Set 1: KBS Set 2: Wall Balls Set 3: Burpees Set … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (Time) 30min AMRAP Partner Chipper Split as needed – run together 1 Lap around the Block 200 Wall Balls 1 Lap 150 Deadlifts 185/125 1 Lap 100 Push Ups 1 Lap … Continued

Comp Class

CrossFit Metric – Competition View Public Whiteboard Metcon Metcon (Time) 10 Rounds For Time: 200m Row 10 Power Cleans 135/95 Metcon (Time) Partner Chipper Split as needed – run together 1 Lap around the Block 200 Wall Balls 1 Lap … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Metcon (Weight) Power Snatch + 2 OHS – build heavy Metcon Metcon (Weight) emom x12 80% of complex

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Emom x12 M1: 40% Strict CTB/PU M2: 40% Strict HSPU/Pike HSP Metcon Metcon (Time) For Time 40/32 Cal Row 40 Hang Power Clean 95/65 40 Box Jump over … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x16 M1: 10-12 Romanian DL 31X1 M2: 2 Wall Walks M3: 10-15 Banded GM M4: 10 Turkish Sit Ups Metcon Metcon (Time) For Time: 10 Down to 1 … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 30min Aerobic Pace 200m Run 10 TTB 10 Burpees 250m Row 10 Pull Ups 10 Burpees

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (Weight) Push Jerk x3 Working on positions, for those who get comfortable, work upto 3 good reps for weight Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 1 Rope Climb … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Metcon (Weight) Every 2min x5 16 Back Rack Jump Lunges Back Squat (5×12) Every 3min x5 12 Back Squat 65% – same as last week Core Metcon (No Measure) 4 Rounds NFT … Continued