CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Butterfly/ kipping - skill work - 10minB: Metcon (Weight)Banded Deadlift @55% + Band 2 reps - Every min for 10min - Move fastB1 : Metcon (Weight)Hips of floor DB Floor Press @41x1; 6-8 x 3; rest 30secB2: Metcon (Weight)Arnold...

CrossFit Metric - FitnessView Public WhiteboardStrength E3MOM for 12 minutes (4 rounds): A1: Side Box Step Ups, 8 reps E/S, 2011 A2: Bent Over Row, 10 - 12 reps, 3011Metcon (Time)4 Rounds for time: 10 Box Over Burpees 25 DB Snatch, 35/25 Rx+ 50/35...

CrossFit Metric - FitnessView Public WhiteboardMetcon (6 Rounds for time)E5MOM for 30 minutes (6 rounds): 400 m Run 15 Push Press 9 Toe to BarDB or Barbell Push Press, but choose a load that allows you to go unbroken....

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 75% Run 400m 15 KBS 10 TTB - strict - rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 75% Row 35 cal 75 DU 30 Air squats 10 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk - skill workB: Metcon (5 Rounds for weight)Segmented Clean Deadlift + Hang Clean + Front Squat; 1.2.3 x 5 sets - every 2min - use weights 55-75% of your max cleanB: Metcon (Weight)Behind the Neck Strict...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 12 minutes Station 1: Ring Rows, 12-15 , 3011 (challenging angle) Station 2: Straight arm plank w/shoulder taps, 45 sec Station 3: Jumping Alternating Lunges, 14 - 16Metcon (Time)For Time: 27 - 21 - 15 - 9 Cal Erg Wall Ball Shots, 20/14...

CrossFit Metric - PerformanceEveryone did a great job last few weeks - this week is meant to be EASY to allow recovery!View Public WhiteboardA: Metcon (Weight)TGU - Skill + Build to heavy 5 reps per armB: Metcon (AMRAP - Rounds and Reps)30min @ 75% Effort...

CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM for 12 minutes (3 sets): A1: Split Stance Romanian Deadlift, 6 -8, 3010 A2: Push Ups, 8 - 12, 40X0Metcon (AMRAP - Rounds and Reps)AMRAP 15 400 M Run 21 AKB Swings, 24/16kg 15 Air Squats 9 Strict Pull Ups...