Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 30 Cal Row 20 wall balls 10 Burpees rest 4mins 12min Amrap 400m Run 30 Jump Lunges 20 Squat jumps

Performance

CrossFit Metric – Performance View Public Whiteboard Bear Complex (15mins in Pairs to build heavy) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Metcon (Time) 100-80-60-40-20 Double Unders 50-40-30-20-10 KB Swing 25-20-15-10-5 TTB

Comp Class

CrossFit Metric – Competition View Public Whiteboard Overhead Squat (Build 3reps from the floor) Metcon (3 Rounds for time) On a 30min running clock: At 0 100 Cal Row 2 Rounds: 20 TTB 10 OHS 135/95 At 10:00 400m Run … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Deadlift (5×8) lift every 2min – build weight Conditioning Metcon (Time) In Pairs 4x400m shuttle Runs (2 each alternate) 100 Burpees (In 10s) 200 Wall Balls (In 20s) 4x400m Shuttle runs 30min … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (No Measure) Emom x35 – 40s work 20s rest M1: Farmers Carry M2: Sled Drag M3: Sandbag Carry M4: AB 80% effort M5: DB Lunges M6: SA Push Press M7: REST

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) 8-12 DB Strict Press 21X1 12 Renegade Row 12-20 Hollow rocks Rest 1-2min x4 Metcon (Time) 3 Rounds 400m Run 21 Wall Balls 12 Hanging Knee Raise (or TTB)

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Power Snatch (Build to a moderate Triple) Metcon Metcon (Time) 10-1 Power Snatch 95/65 Hang Squat Snatch Behind Neck Push Press Burpee over bar Rx+ 115/85

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 7-10 Rounds 25% kipping Hspu rest 20s 25% kipping ttb rest 20sif you completed 10 rounds last week then add a rep to either movement or both movements. … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Power Snatch emom x10 3reps with 2s pause in catch Metcon Metcon (AMRAP – Rounds and Reps) 4min work: 2min rest x3 8 Cal Row 12 DB Thrusters 25/15

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Front Squat (5×20) rest 2min btw sets Metcon Metcon (Time) 6 rounds 50 Double Unders 10 ALT DB snatch 70/40