CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push Station 2: Sunami Waves (35 second max effort) Station 3: Med Ball Bear Hug Carry Station 4: Alternating Lunges w/back rack sandbag Station 5: Side plank, 40 seconds E/S Station 6: Incline DB...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E4MOM for 16 minutes (4 sets): A1: Bench Press, 8, 6, 4, 2, - 30X1 A2: Weighted Strict Chin Ups, 4-6, 2011Record heavy 2 of Bench PressB: Metcon (Time)For time: 10 Toe to Bar 20 DB Snatch, 50/35 50 Double Unders 10 Toe to...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 rounds): M1: Alt DB Lunge. 12-14, 20X0 M2: Lying Leg Raises, 12-15, 2010 M3: DB Romanian Deadlift, 10-12, 20X0B: Metcon (Time)6 rounds for time: 10 DB Thrusters, 35/20 30 Double Unders...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat rest minute 6 and add loadB: Metcon (AMRAP - Reps)AMRAP 7 3 Ring M.U. 10 Overhead Squats, 95/65Scale Ring M.U.'s with 3 Bar or Ring Dips...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat, 6, 5, 4, 3, 2 Tempo: 20X1 rest 2-3 min b/tRecord heaviest setB: Metcon (AMRAP - Reps)AMRAP 15 40 Cal Row 30 Wall Balls, 20/14 20 CTB Pull UpsScaling options: Ring Rows, Strict Pull Ups, Kipping Pull Ups...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)Every 90 seconds for 5 sets: Front Squat, 8, 7, 6, 5, 4 Tempo: 20X1Build load with each set Record heaviest setB: Metcon (AMRAP - Reps)AMRAP 15 40 Cal Erg 30 Wall Balls, 20/14 20 Pull Ups/Ring RowsScaling options: Ring Rows, Strict Pull Ups, Kipping Pull Ups...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Romanian Deadlift, 6-8, 30X1 M2: Renegade Row, 12-14, 2010B: Metcon (Time)For time: 30-25-20-15 American KB Swings, 16kg/12kg Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Romanian Deadlift, 6-8, 30X1 M2: Renegade Row, 12-14, 2010B: Metcon (Time)For time: 30-25-20-15 American KB Swings, 24kg/16kg Burpees...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Paused Rack Split Jerk - pause for for 3 seconds at bottom of dip position and 3 seconds in catch position. Complete sets of: 3, 3, 2, 2, 1, 1, 1 - build load after each successful set. B: Front Squat,...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: 1 Squat Clean 1 Hang Squat Clean 1 Front Squat - rest minute 6, add weight 1 Squat Clean 1 Hang Squat CleanRecord heaviest weight usedB: Metcon (2 Rounds for reps)AMRAP 6 5 Burpees 7 Toe to Bar 9 Thrusters, 35/25 rest 3 mintues AMRAP 6 5 Burpees 7...