CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for reps)Three rounds for max reps of: 60 seconds of DB Front Rack Squats, 50/35 60 seconds of Kettlebell Swings, 24/16 kg 60 seconds of Dumbbell Box Step-Overs, 50/35, 20″ box 60 seconds of Strict Handstand Push Ups 60 seconds of...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)Three rounds for max reps of: 60 seconds of DB Front Rack Squats, 35/25 60 seconds of Kettlebell Swings, 16/12 kg 60 seconds of Dumbbell Alt. Reverse Lunges 60 seconds of Push Ups 60 seconds of Cal Erg Rest 3...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Clean Complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat Build to a heavy set in 15 minutes B: Front Squat, 5, 5, 4, 4, 3 Tempo: 30X1 rest 2-3 b/t...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 1 Front Squat, 52X0 2 Back Squat, 10X0B: Bowser (AMRAP - Rounds and Reps)12 Min AMRAP 5 Wall Balls @ 14# / 20# 3 HSPU 1 Power Clean @ 135# / 185# Super RX @ 155# / 225#...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: Barbell RDL, 6-8, 30X0 M2: L-Sit DB Strict Press, 6-8, 30X1B: Metcon (AMRAP - Rounds and Reps)AMRAP 14 5 Push Ups 10 Deadlifts, 135/95 15/12 Cal Erg...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch - 15 minutes to build to a tough set- pause 2-3 seconds to set up properly for each pull - pause 2 seconds in catch of P.SnatchB: Metcon (2 Rounds for...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (4 Rounds for calories)Complete 4 rounds: AMRAP 4 21 Front Rack Reverse Lunges, 95/65 15 Hang Power Cleans 9 Burpees Over the bar (lateral) Max Cal Erg (with remaining time) rest 3 minutesScore is sum of erg calories in each round...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Split Jerk: 15 minutes to find a heavy single- from the rack - move up in weight if technique feels crisp!B: Metcon (AMRAP - Rounds and Reps)AMRAP 14 20 Push Jerk, 115/75 20 Box Jump, 24/20 20 Toe to Bar Rx+ 155/105...