Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon (No Measure) E2MOM for 36 Minutes: Lane 1: Sled Pull w/Rope Lane 2: Red Prowler Push Lane 3: Farmers Walk Station 4: Rope Climbs Station 5: 40 second AB Sprint Station 6: … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Split Jerk (15min – tech work – Building to a double) Metcon Metcon (AMRAP – Rounds and Reps) 8min Amrap 21 Cal Row 15 TTB 9 HSPU

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x10 M1: 8-10 Back Squat 20X1 M2: 3-6 Pull ups 31X1 Metcon Metcon (AMRAP – Rounds and Reps) 14min Amrap 50 Double Unders 20 Alt DB Lunges 20 … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Power Clean & Jerk (Emomx8 – 5 reps TnG) Metcon Metcon (Time) 21-18-15-12-9-6-3 Power Snatch 75/55 Front Squats 75/55 TC 15min

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Hang Clean (3 reps) Building a set of 3 reps with good technique Metcon Metcon (Time) 21-15-9 Cal Row Wall Balls rest 3mins 21-15-9 Wall Balls Cal rowPush hard on both – … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Back Squat (6×4 80% – every 3mins) Metcon (4 Rounds for time) 4 sets 300m Row 30 Wall Balls – Rx+ must be unbroken Rest 60s after each set

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x12 M1: Barbell Push Press 8-10 M2: Hanging Knee Raise 10-15 M3: Bent over row 8-10 (21X1) Metcon Metcon (AMRAP – Rounds and Reps) 5min Amrap 10 DB … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Emom x3 2-5 Strict CTB Emom x7 4-10 CTB any style every2min x3 3 dragon flags + 10m HSW (or 20 shoulder taps facing wall) Metcon Metcon (2 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Every 2min x5 8-12 Romanian Deadlift 4141 rest 20s 6-10 Push up 21X1 Metcon (AMRAP – Rounds and Reps) 10min Amrap 15 Slam Balls 30 Sit ups 15 Russian … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Deadlift (3×15) Metcon Metcon (AMRAP – Reps) 20min Emom M1: 15/12 cal row – Rx+ 18/15 M2: 10 DoubleKB Squat 24/16 M3: 30-55 Double Unders M4: 10 Hang Power Clean 95/65 – … Continued