Perform/Fitness

CrossFit Metric – Performance/Fitness Conditioning Metcon (Time) 5 Rounds for time: 20 Box jump Overs 24/20 20 Plate Ground to Overhead 45/35 20/16 Cal Row

Perform/Fitness

CrossFit Metric – Performance/Fitness Conditioning Metcon (AMRAP – Rounds and Reps) 25min Amrap Alternate movements with a partner: 12 Weighted Squats 150m Row 12 Burpee over rower 12 DB Push Press 12 TTB/Knee Raise *for the weighted squats – bear … Continued

Comp Class

CrossFit Metric – Performance Conditioning CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 … Continued

Fitness

CrossFit Metric – Fitness Conditioning Metcon (Time) In Pairs Complete: 300 Wall Balls *Every time you drop the ball or change the person doing the wall balls – you must complete 2 length FW + 5 Burpees – once you … Continued

Performance

CrossFit Metric – Performance Strength Metcon (AMRAP – Reps) Every 3min x4 12 TnG Deadlifts 60-65% Max Strict HSPUBox pike HSPU as a scale – or use 1 abb matt Conditioning Metcon (No Measure) 3 Max Effort sets 20/15 Cal … Continued

SNATCH WOD

CrossFit Metric – Olympic Lifting Snatch deadlift to hips + Deep Hang Snatch (1+2) Rx’d weight: 70% for 6 sets of 1+2

Performance

CrossFit Metric – Performance Conditioning Metcon (AMRAP – Reps) 40min emom 1. 10 Burpee BJO 24/20 2. 5 bar muscle ups 3. 60 DU 4. 16 DB Snatch 50/35 5. restPrescribed numbers will be difficult – scale reps Looking to … Continued

Fitness

CrossFit Metric – Fitness Conditioning Metcon (No Measure) Every 5min x5 (25min) 15/12 Cal Row 15 Burpees 15 DB Thrusters 35/25 15 Slam Balls Core Metcon (AMRAP – Reps) 6min Clock 1min Plank – add weight if needed 30 Russian … Continued

Performance

CrossFit Metric – Performance Strength Front Squat (build to a 3rm in 15-20mins) Metcon Metcon (4 Rounds for time) Every 4min x4 20/16 cal row 10 thruster 135/95 Hard efforts – unbroken thrusters – scale as needed

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Every 90s x8 1. 14-16 Reverse Back Rack Lunge 2. 8 SA DB Row each side Metcon Metcon (AMRAP – Rounds and Reps) 9min Amrap 3 Pull ups – 6 Ring Rows 6 … Continued