Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) 5 Rounds for Time 20/15 cal Row 25 Slam Balls 30 Air Squats Metcon

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (AMRAP – Reps) Emom x35 – easy pace M1: 200/150m row M2: 10/7 Cal Bike M3: 3 Pull up, 6 Push Up, 9 Squat M4: 25 Double Unders, 6 Burpees M5: … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (No Measure) Emom x8 1 hang Power Clean + 1 Hang squat clean Metcon Metcon (Time) 10 down to 1 Hang Squat Clean Shoulder to Overhead Bar Over burpees Metcon (No … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Power Snatch Power Snatch 1.1 for best weight- NOT TNG Drop bar take 5-10 seconds before attempting second Reps (cap at 3 misses) Metcon Metcon (4 Rounds for time) As Fast as … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (No Measure) Emom x35 – 40s work 20s rest M1: Slam Ball Bear hug static M2: Sled Push M3: Oh walking Lunges M4: Rope Pull M5: Farmer Walks M6: AB SPRINT!!!! … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Warm-up Warm-up (No Measure) Squat Jumps at with empty bar 9×1 every 30 seconds Strength Squat Clean Thruster (Build to 1 RM Thruster in 12 mins, from floor) Metcon Metcon (5 Rounds for … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Every 90s x5 Set 1: 10 Front Squat + 5 Pull Ups Set 2: 8 FS + 4 Pull Up Set 3: 6 FS + 3 Pull up Set … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Skills + Drills Metcon (AMRAP – Reps) 6x 20 seconds double unders 10 sec Rest Weightlifting Snatch Pull 3, 3, 3, 3 @110% ;rest 90 secs Metcon Metcon (Distance) 60 sec Row 90-95% … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) IN PAIRS: 7min AMRAP 50 Push Press 75/55 50 Burpee Over Bar Rest 3min 7min AMRAP 50 Front Squat 75/55 50 Burpee Over Bar Reest 3min … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Warm-up Warm-up (No Measure) Blood Flow – I suggest 5mins row to get moving the 5x 30s hard (building each set) 30s rest Mobility – 3 rounds 10-15 wrist rocks 30s lat stretch … Continued