WODs

CrossFit Metric – Fitness Conditioning Metcon (No Measure) In Teams of 3: Each Station is a 4min Team Amrap: 1min rest btw stations (30min total time) 1. AB Cals + Wall balls 1 person always has to be on the … Continued

CrossFit Metric – Performance Weightlifting Push Jerk (10RM) Metcon Metcon (Time) For Time: 30 Power Snatch 95/65 150 DU 30 Clean and Jerk Rx+ 135/95

CrossFit Metric – Fitness Conditioning Rowing Kelly (Time) 5 Rounds 400m Row 30 Box Jumps 24/20 30 Wall Balls 20/14 Time Cap 25mins Each rep left = 1s added to 25:00

CrossFit Metric – Performance Metcon Metcon (Time) 5 Rounds For Time: 25 DB Snatch 50/35 20 Pull Ups 15 Burpee over Box 10 HSPU Rx+ Strict HSPU30min Time Cap Add 1s for each rep left

CrossFit Metric – Fitness Strength Metcon (No Measure) Every 4min x4 10 Deadlifts 30s Handstand Hold 10-15 TTB/Knee Raises (kipping) Core Metcon (No Measure) 8min cycle through movements Side Plank 30s Left side V-Sits 12 reps Side Plank 30 Right … Continued

CrossFit Metric – Performance Strength Front Squat ( 6x3reps – (32X1)) Front Squat Every 2min x6 3reps – (32X1) Gymnastics Metcon (No Measure) 15min Steady Pace 1 Length KB OH LUNGE 16/12 50% Max Strict TTB 1 Length KB FR … Continued

CrossFit Metric – Fitness Conditioning Metcon (AMRAP – Rounds and Reps) 20min Amrap 8 Goblet Squat 12 Ring Rows 8 Goblet Squat 12 Push ups 400m Run/Row

CrossFit Metric – Performance Conditioning Metcon (AMRAP – Reps) Every 3min x8 Set 1: 25 Wall Balls + 10 Burpees + Amrap DU Set 2: 30/25 Cal Row + Amrap Bar Mu/CTB Pull upsRx+ Muscle ups Score = DU + … Continued

CrossFit Metric – Fitness Strength Metcon (Weight) Every 90s x8 (4 of each) 1. 14 Back rack Rev Lunge (7 E/L) 2. 12 Seated (legs straight) DB Press Metcon Metcon (Time) For Time: 50 KB Swings 30 Box Jumps – … Continued

CrossFit Metric – Performance Strength Deadlift Deadlifts – Every 3min 10-8-6-4-2+ reps (not TnG) 31X1 the last set is a max rep set where you should get min 2 reps but no more than 5. Conditioning Metcon (4 Rounds for … Continued