CrossFit Metric - FitnessView Public WhiteboardMetcon (Weight)Complete Three Sets within 20-minutes (rest as needed): DB Split Squats Front Foot Elevated on 25# plate x 8L/R at 3301 tempo Standing DB Single Arm Press x 8L/R at 30X1 tempo Strict Pull Ups/Ring Rows x 6 at 30X3 Hollow Rocks x...

CrossFit Metric - PerformanceView Public WhiteboardMetcon (No Measure)20 minutes to complete 3-sets (rest as needed): DB Split Squats Front Foot Elevated x 8L/R reps at 33X1 tempo* Feet Elevated Ring Rows x 5-8 reps at 30X2 tempo (get fist to chest) Trap 3 DB Single Arm Raise x...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 135/95 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 185/125 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingWeightlifting A: Snatch Complex 1 High Hang Snatch from Power Position 1 Hang Snatch from top of knee 1 Snatch from floor - build to a moderately heavy set B: Snatch Short Pull, 5 sets of 3 reps, rest 2 minutes b/t...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Heavy Sled Push, 100ft M2: One Arm DB OH Walking Lunge, 100ft M3: Sand Bag Carry Shuttle Run, 200ft M4: Bike Erg, 90 seconds @ threshold pace M5: Russian KB Swings, 20-25 reps...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Heavy Sled Push, 100ft M2: One Arm KB OH Walking Lunge, 100ft M3: Rope Sled Pull, 150 ft M4: Assault Bike, 90 seconds @ threshold pace M5: Double Russian KB Swings, 20-25 reps...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Tempo Back Squat 3 reps @ 70% Rep 1: 82X1 Rep 2: 10X0 Rep 3: 10X0B: Metcon (AMRAP - Reps)AMRAP 12 5 Chest to Bar Pull Ups 7 Ring Dips 9 Front Squats 115/85 Rx+ 155/105- scale CTB with pull ups...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: Romanian Deadlift, 8-10, 30X0 M2: Straight Arm Plank, 45 secondsB: Metcon (AMRAP - Reps)AMRAP 12 9 DB Romanian Deadlift, 35/20 7 DB Front Rack Squats 5 DB Push Press...