CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 9 minutes (3 sets): A1: Box Side Step Ups w/KB f. rack, 8-10 E/S, 20X1 A2: Ring Dips, 5-10, 20X1- KB is held on contralateral sideB: Metcon (No Measure)E2MOM for 24 minutes (3 rounds): Sustain 75%...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)E2MOM for 10 minutes: Deadlift, 6-8, 30X1Start at 8 reps and build to a tough set of 6 reps.B: Metcon (Time)4 rounds for time: 12 V-Ups 16 DB OH Alt Lunge (8 left hand, 8 right hand) 20 DB Snatch Rx 35/25...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM 15 (5 rounds): 35 Double Unders 1 Squat Clean + 4 Front Squats 3-8 Strict Chin UpsB: Metcon (AMRAP - Rounds and Reps)AMRAP 9 10 Push Jerk, 95/65 10 Pull Ups 10 Box Jump (step down)Rx+ 115/85...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (2 Rounds for reps)AMRAP 12 3 DB Man Makers 6 Strict Chin Ups 9 Cal Row Rest 3 minutes AMRAP 12 10 Wall Balls, 20/14 15 AKB Swings, 24/16 20 Sit UpsB: Metcon (No Measure)2 rounds for quality A1: 20 Reverse Snow Angels (slow) A2: 15 Side plank...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Toe to Bar: 10-15 M2: Bike or Ski: 10-15 Cal M3: HSW: 30 secondsB: Metcon (Time)For Time: Row 1000 m Then: 12-9-6 Power Clean, 185/125 Burpee Box Jumps, 24/20C: Metcon (2 Rounds for reps)AMRAP 7 5 Front Squat (75% of bodyweight) 5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 5: Power Clean + 3 Push Jerk rest 2 minutes EMOM 3: Power Clean + 2 Push Jerk- Add load for second EMOM - Use a load that challenges but allows you to keep good form and rhythm. - record heaviest successful setB:...