CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM 25 (5 rounds) Station 1: 40 seconds D.U. Station 2: 14-16 KB Goblet Alt. Lunge Station 3: 15-20 KB Swings Station 4: 15-20 V-Ups Station 5: Rest...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)For time: (20 min cap) 400 m Row 30 Wall Balls 20 Toe to Bar 400 m Row 10 Strict Pull Ups 400 m Row 20 Toe to Bar 30 Wall Balls 400 m Row400 m Row can be substituted with 350 m Ski or 800 m...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 3 sets of 3 Build weight with each successful set B: Snatch, 5 sets of 2 Focus on low catch C: Snatch Pulls, 4 sets of 3 Build to 100% of max Snatch...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner WOD: 2000 m Row 100 Wall Balls 100 Hang Power Snatch, 55/75 100 Alternating Back Rack Lunge.*break up row into 500 m intervals. Wall Balls, Snatch and Lunge can be divided as you wish. One partner works while the other rests....

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Shoulder to overhead tough 3 for the day - from floorB: Metcon (AMRAP - Rounds)Every 3min HS walk 5-8m 1RCC: Metcon (Time) For time Row 400m 30 TTB 15 back squat @ 65%RM Row 400m 24 Pull up 12 Back squat Row 400m 18 bar MU 9 Back Squat...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)4min @ High and sustained 8 Cal Ski 10 TTB - Rest 3minB: Metcon (AMRAP - Rounds and Reps)4min @ high and sustained 50 DU 10 Burpees - Rest 3minC: Metcon (AMRAP - Rounds and Reps)4min @ high and sustain 5...