Fitness/Perform

CrossFit Metric – Performance/Fitness Conditioning Metcon (No Measure) 30s work : 30s Rest x30 (30min) Rotate through movements 1. Wall Balls 20/14 2. Ski or AB 3. DB Snatch (pick load) 4. Sit ups or GHD 5. 10m Shuttle run … Continued

Fitness/Perfrom

CrossFit Metric – Performance/Fitness Conditioning Metcon (Time) Team of two: 10 rounds each for time 10 Cal Row 10 TTB 5 Push jerk 95/65 Alternate rounds 115/80

Comp class

CrossFit Metric – Competition Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar … Continued

Fitness

CrossFit Metric – Fitness Metcon Metcon (No Measure) E2MOM for 36 Minutes: Lane 1: Bear Carry w/Slam Ball Lane 2: Red Prowler Push Lane 3: Farmers Walk Station 4: Rope Climbs Station 5: 40 second AB Sprint Station 6: Axle … Continued

Performance

CrossFit Metric – Performance Weightlifting Power Clean Power Clean 5reps every 3min x4 Not TnG – drop each rep Metcon Metcon (Time) For Time: 30 BW Back Squat 60 Burpees to target 20 BW Back Squats 40 Burpee to Target … Continued

SHORT and SWEET!

CrossFit Metric – Olympic Lifting FRONT SQUAT 90%+ x1 Hang Snatch below the knees 85% 3×2 Hang Clean below knees + Jerk (counts as 1 rep) 85% 3×2 Floating Clean Pulls from the hang 100% 2×5

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Strict Pull ups 5-5-5-5-5 rest 2-3minadd weight if 5reps is easy Metcon Metcon (Time) 5 Rounds 15 Cal Row 15 Plate GTOH 45/25 15 Burpees onto plate

Performance

CrossFit Metric – Performance Conditioning Metcon (3 Rounds for time) Every 8mins x3 Row 500/400m 15 OHS 95/65 10 Dips (ring or bar) Row 500/400m Rx+ 115/85

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Every 90s x8 S1: Romanian DL x8 (3131) S2: Seated DB Press x8-12 (2121) Metcon Metcon (Calories) 40s best effort Assault Bike Sprint rest 3mins (or to get class through) x4-5 sets rower … Continued

Perfromance

CrossFit Metric – Performance Strength Metcon (Weight) Back Rack Reverse Lunge 7reps each leg alternating rest 2min x5 Conditioning Metcon (AMRAP – Reps) Emom x12 M1: 10 DB Thrusters 35/25 M2: 8-16 TTB M3: 12 DB Power Clean Rx+ 50/35