CrossFit Metric - FitnessView Public WhiteboardA: Metcon (2 Rounds for reps)AMRAP 12 3 DB Man Makers 6 Strict Chin Ups 9 Cal Row Rest 3 minutes AMRAP 12 10 Wall Balls, 20/14 15 AKB Swings, 24/16 20 Sit UpsB: Metcon (No Measure)2 rounds for quality A1: 20 Reverse Snow Angels (slow) A2: 15 Side plank...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Toe to Bar: 10-15 M2: Bike or Ski: 10-15 Cal M3: HSW: 30 secondsB: Metcon (Time)For Time: Row 1000 m Then: 12-9-6 Power Clean, 185/125 Burpee Box Jumps, 24/20C: Metcon (2 Rounds for reps)AMRAP 7 5 Front Squat (75% of bodyweight) 5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 5: Power Clean + 3 Push Jerk rest 2 minutes EMOM 3: Power Clean + 2 Push Jerk- Add load for second EMOM - Use a load that challenges but allows you to keep good form and rhythm. - record heaviest successful setB:...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Walk Station 2: Front facing Sled drag Station 3: Sled Push (fast and light) Station 4: DB WindMills, 10 e/s Station 5: Sand Bag Front Rack Waiter Bows, 15 reps, 3010 Station...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Toe to Bar: 10-15 M2: Bike or Ski: 10-15 Cal M3: HSW: 30 secondsB: Metcon (Time)For Time: Row 1000 m Then: 12-9-6 Power Clean, 185/125 Burpee Box Jumps, 24/20C: Metcon (2 Rounds for reps)AMRAP 7 5 Front Squat (75% of bodyweight) 5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 rounds): 400 m Run 25 Wall Balls, 20/14 35 Double UndersB: Metcon (No Measure)Every 90 seconds for 3 rounds: A1: 150 ft Front Rack KB Carry (double) A2: 40 second HS Hold or...