CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: L-Sit DB Strict Press, 6-8, 30X1 M2: Side Plank left (45 seconds) M3: Side Plank right (45 seconds)B: Metcon (2 Rounds for reps)AMRAP 5 10 DB Push Press, 25/15 10 DB Romanian Deadlift 10 Cal Erg rest...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Deadlift, 8, 8, 6, 6 4 Tempo: 30X0- build load after each set - record heaviest setB: Metcon (2 Rounds for reps)AMRAP 5: 10 Cal Row 15 Power Cleans, 95/65 rest 3 minutes AMRAP 5: 10 Cal Row 10 Power Cleans,...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Rack Split Jerk, 3, 3, 2, 2, 1, 1 rest 2-3 minutes b/t -record heaviest loadB: Metcon (Weight)Back Squat, 5, 5, 4, 4, 3 Tempo: 20X1 rest 2-3 minutes b/t...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Forward Facing Sled Drag, 100 ft M2: Rope Sled Pull, 150 ft M3: D-Ball Bear Hug Carry, 200 ft M4: Wall Walks, 4-6 M5: One Arm Arching DB Rows, 8-10, E/S, 3011...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Forward Facing Sled Drag, 100 ft M2: Rope Sled Pull, 150 ft M3: D-Ball Bear Hug Carry, 200 ft M4: Wall Walks, 4-6 M5: One Arm Arching DB Rows, 8-10, E/S, 3011...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 1 Power Clean 1 Front Squat 2 Push JerkB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 1 Power Clean, 135/95 2 Front Squats 3 Push Jerk 5 Strict Chin Ups Rx+ 155/105, CTB Strict Chin Ups...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 1 Power Clean 1 Front Squat 3 Push PressB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 1 Power Clean, 95/65 2 Front Squats 3 Push Press 5 Strict Chin Ups...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 12/10 Cal Erg 12 Toe to Bar 12/10 Cal Erg 12 DB Thrusters, 25/15- scale TTB to Hanging Knee Raise as needed...

CrossFit Metric - PerformanceView Public WhiteboardA: Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here...