CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Backwards Walking Sled Drag, 80 ft Station 2: DB Front Rack Lunge Station 3: Sled Push, 80ft Station 4: Renegade Rows, 14-16 Station 5: Side Plank, 35 sec E/S Station 6: Hanging...

CrossFit Metric - PerformanceView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry, 150 ft Station 2: Low Handle Sled Push Station 3: Rope Sled Drag Station 4: Soft Plyo Super RX Box Jump, 6-8 reps Station 5: Ring Rows, 15 reps, elbows...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingE3MOM for 12 minutes (4 rounds): A1: Hang Power Cleans, 8-10 A2: Push Press, 6-8Metcon (Time)For Time: 21-15-9-15-21 DB Alt Lunge, 25/15 DB Push Press * 10 Cal Erg after each round...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes: 5 sets Sumo Deadlift: 8-10, 30X0Metcon (AMRAP - Rounds and Reps)AMRAP 16: 11 Sumo DLHP, 75/55 9 HR Push Ups 7 Burpee Box Overs...

CrossFit Metric - PerformanceView Public WhiteboardGymnasticsEMOM 10: Ring Muscle Ups Level 1: M1: False Grip Ring, 6-8, 3011 M2: Eccentric or Feet Assisted Ring Dips, 6-8, 31X1 Level 2: M1: Ring Kip Swings, 6-8 M2: Banded or Low Ring Jumping Turn Overs, 3-5 Level 3: Ring Muscle Ups, 4-8, *Partner up on Rings with an...

CrossFit Metric - FitnessView Public WhiteboardMetcon (4 Rounds for time)E8MOM for 32 minutes (4 rounds): 30 sec wall assisted HS Hold 14 DB Snatch, 50/35 7 Strict Pulls Ups/14 Ring Rows 14 DB Goblet Squats 500/400 m Row...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes: Front Squats, 6-8, 30X1Metcon (Time)5 rounds for time: 15 Thrusters 10 V - Ups 5 Burpees- choose a thruster weight that you can move unbroken for 20+ reps in a a rested state....

CrossFit Metric - FitnessView Public WhiteboardA: Hang Power SnatchEMOM 8: 1 Hang Power Snatch + 1 OH Squat *Pause in Catch Position for 2 seconds *Pause in bottom of OH Squat for 2 secondsB: Metcon (AMRAP - Rounds and Reps)6 rounds for time: 3 Hang Power Snatch 7 OH Squats 11...