CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 rounds) M1: One Arm DB Row (Box Support), 10-12, 3011 (left side) M2: One Arm DB Row (Box Support), 10-12, 3011 (right side) M3: Single Leg Contralateral One Arm Deadlift, 10-12, (left side) M4: Sing Leg Contralateral...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time to complete (35-minute CAP): Run 1-lap Reach Up Crunches x 100 American KBS x 75 Push Ups x 50 Slow Leg Raises x 25 Single KB Farmers Walk x 400m Walking Lunges x 150m In-Out Crunches x 50 Run 1-lap...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Workout A for time (10-minute CAP): Burpees DB Box Step Overs (one DB) Rep scheme 1 to 10Metcon (Time)Workout B for time (15-minute CAP): Forearms to Palms x 100 Abmat Sit Up x 80 DB Single Arm Push Press x 60 (30 each side/arm) DB Goblet...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)For time: 400 m Run 50 DB Snatch 400 m Run 50 Push Ups 400 m Run 50 Renegade Rows 400 m Run 50 DB F.Rack Squats Rx 50/35 Fitness 35/25B: Metcon (No Measure)Core Tabata - coach led...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (8 Rounds for reps)Complete 2 rounds 2 minutes on; 1 minute off 50 Double Unders + Max DB Hang Power Cleans 50 Double Unders + Max DB Thrusters 50 Double Unders + Max Alt DB Lunges 50 Double Unders + Max Devils Press Rest...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 rounds) M1: Single Arm KB Split Squat Thruster, 8-10, left M2: Single Arm KB Split Squat Thruster, 8-10, right M3: V-Ups, 12-15B: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 30 Box Jump 30 Burpees 30 DB Push Press 30...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 30 (5 rounds) M1: Alternating Goblet Cossack Squat, 10-12, 30X1 M2: Renegade Row, 14-16 M3: Alternating DB Box Step Ups (suitcase carry), 14-16 M4: DB Seated Strict Press, 8-10, 30X1 M5: DB RDL, 12-15, M6: rest...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time to complete the following (40-mintue CAP): Run 1500m (2-laps) Double Unders x 100 (or 200 SU) Burpees x 35 DB Goblet Squats x 35 V-Ups x 50 DB Goblet Squats x 35 Burpees x 35 Double Unders x 100 (or 200 SU) Run 1500m (2-laps)...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Three sets of the following: DB Single Arm Walking Lunges x 20-steps DB Single Arm Bent Over Row x 10 L/R Shoot Ups x 20 Rest 2-minutesMetcon (AMRAP - Rounds and Reps)10-minute AMRAP of: DB Push Press DB Squats Russian KB Swings Reps 3/6/9/12/15...