CrossFit Metric - CrossFitView Public WhiteboardA: Power Snatch (1)12 minutes to find a heavy singleB : Metcon (No Measure)EMOM 16 (4 rounds for quality) M1: Alternating Diagonal Track DB Lunge, 14-16 M2: Standing DB Strict Press, 12-15, 30X1 M3: Alternating DB Box Step Ups, 14-16 M4: Steep Ring...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 minutes ( 5 sets): A1: Tempo Back Squat 4, 3, 3, 2, 1 Tempo: 52X1 A2: Renegade Row, 12-14, 2010B: Metcon (2 Rounds for reps)AMRAP 5 9 Thursters, 95/65 35 Double Unders rest 3 minutes AMRAP 5 9 Thrusters, 75/55 35 Double Unders Fitness: Rd 1: 65/45 Rd...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 8 M1: Strict Chin Ups, 4-8, 3011 M2: Ring Dips/Push Ups, 4-12, 30X1B: Metcon (AMRAP - Rounds and Reps)AMRAP 18 50 Wall Balls, 20/14 50 Pull Ups 50 DB Snatch, 50/35 50/40 Cal RowFitness: Ring Rows, 14/10, 35/20 Rx+ CTB pull ups...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Hang Squat Clean 10 minutes to find a tough singleRecord heaviest repB: Metcon (Time)For time: 2 rounds: 8 Squat Cleans, 135/95 8 Burpees over the bar (lateral) 2 rounds: 8 Squat Squat Cleans, 115/75 8 Burpees over the bar (lateral) 2 rounds: 8 Squat Cleans, 95/65 8 Burpees...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 minutes ( 5 sets): A1: Strict Press, 8, 6, 4, 3, 2 Tempo: 20X1 A2: Ab Wheel Roll Outs, 10-12, 21X0record heaviest liftB: Metcon (Time)For time 500/420 m row 4 rounds of: 10 Ground to Overhead, 135/95 10 Toe to Bar then: 500/420...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 8 M1: Ring Dips, 6-8 or Push Ups, 12-15, 30X0 M2: Chin Ups, 6-8, 2011 or Ring Rows, 10-12, 2011B: Metcon (4 Rounds for calories)AMRAP 4 20 Back Squat, 135/95 15 Burpees Max Cal Row rest 3 minutes AMRAP 4 15 Back Squat, 155/115 15 Burpees Max Cal...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)25+15+10 of (20-minute CAP) BB Thrusters Toes to Bar Push Ups Calorie Row Rx+ 115/75 Rx 95/65 Fitness 75/55B: Metcon (AMRAP - Reps)6-minutes: Buy In: 15 Bar MU's or 45 Box Jumps Then with remaining time Squat Snatch reps Rx+ 155/105 Rx 115/75 Fitness 75/55...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Paused Deadlift (3 position) 4, 4, 3, 3, 2 - pause for 4 seconds 1) just below knee on concentric 2) just above knee on concentric 3) just below knee on eccentric-Build load - records heaviest liftB: Metcon (2...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Overhead Squat: 10 minutes to find a tough set of 3 Tempo 31X1 Fitness: 10 minutes to complete 5 sets of 5 reps Tempo 31X1record heaviest setB: Metcon (Time)5 rounds for time: 500/420 m Row 15 OH Squats, 95/65 Rx+135/9517 minute time cap...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (4 rounds): M1: KB Front Rack Side Box Step Ups, 6-8, 20X1, Left leg, KB on right side M2: KB Front Rack Side Box Step Ups, 6-8, 20X1, Left leg, KB on left side M3: V-Ups,...