CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (@22x1; 3-5 x 5 - ervery 3:30 )B1: Front Rack Dumbell Walking Lunges 16 unbroken steps x 3; rest 1min - Tough reps - Last few should burnB2: Strict Pronated Pull Up 1min AMRAP x 3; rest 1minC: Metcon...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push Station 2: Burpee Shuttle Run Station 3: Sled Rope Pull Station 4: Super RX Box Jump (soft plyo) Station 5: 35 second Side Plank, E/S Station 6: ABike Sprint 40 sec Max Effort Station...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsE3MOM for 10 minutes: A1: 10 Romanian Deadlift, 41X1 A2: 30 sec Hanging L - SitMetcon (4 Rounds for reps)4 rounds: On a 2 minute clock: 10 DB Snatch, 35/25 12 Alt Lunge Max Burpees rest 2 minutes *record number of reps for each round...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsA: Overview of Skipping Technique B: EMOM 10: M1: 40 sec Skipping Practice M2: 6 - 8 Front/Goblet Squats, 42X1* *Slow tempoMetcon (Time)3 RFT: 30 Sit Ups 20 Wall Balls 400 M Run...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM 8 (4 sets): M1: 4 - 6 Strict Chin Ups, 3011 (Supinated grip) M2: 6 - 8 Standing Strict Press, 31X1Metcon (5 Rounds for reps)E3MOM for 5 rounds (15 minutes): 12/10 Cal Erg 10 Pull Ups 8 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)20min @ Sustained Pace Row 500m 3 Wall Walks 15 Box Jump- Track times per round to show sustainable and repeatable effort - Score is rounds completedB: Metcon (AMRAP - Rounds and Reps)20min @ Sustained Pace Run 400m 20 Walking...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsHang P. Clean & Push Press: Technical Barbell Prep for WODMetcon (2 Rounds for reps)On a running clock: AMRAP 5 3 Burpees 6 Hang Power Cleans 9 Push Press Then rest exactly 2 Minutes At 7 minutes: AMRAP 5 12/10 Cal Row 12 Box Jumps (step down), 24/20...