CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Reps)3 rounds for max reps: 90 sec: 9 Burpee Box Overs + Max Reps of Jumping Lunge 30 sec rest 90 sec: 9 Burpee Box Overs + Max Reps Push Ups 30 sec rest 90 sec: 9 Burpee Box Overs...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skill Work - HSPU - Positions - Negatives - Kipp Practice LOW reps - Possible EMOM for someB: Metcon (8 Rounds for weight)Below The Knee Snatch + Snatch; 1.1 - Every 2min x 8 - Bar close to hip - Lats tight - Chest...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 18 minutes (3 rounds): Station 1: Front or Goblet Squat, 6 - 8 reps, 23X1 Station 2: Front Leaning Ring Support, 60 seconds Station 3: Strict Pull Ups, 4 - 6 reps, 3011 (or 12 Ring Rows)Metcon (AMRAP - Rounds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min AMRAP 50 WB 100DU - Rest 5min - Move to BB: Metcon (AMRAP - Rounds and Reps)5min AMRAP 10 Burpees 5 Bar MU/CTB - Rest 5min - Move to CC: Metcon (AMRAP - Rounds and Reps)5min AMRAP 15 Cal Row 15 Box Jumps...

CrossFit Metric - FitnessView Public WhiteboardSkills + Drills10 minute Double Under Session - coach to work through progressionsMetcon (Time)Partner Wedding WOD! In pairs complete: 150 DB Clean & Jerks * *EMOM 4 sychro burpees - one partner works - one partner rests - break up C & J’s as you wish. Rx...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for weight)Front Squat 2.2.2 x 3; rest 10sec b/t 2s - set started every 3:30 - TOUGH repsB1: Metcon (3 Rounds for weight)Front Foot Elevated DB Reverse Lunges; 10/leg x 3; rest 1min - 45# plate for...

CrossFit Metric - FitnessView Public WhiteboardStrength E3MOM for 12 minutes (4 sets): 4 -5 Deadlift w/2 position pause - 2 second concentric pause at mid shin - 2 second concentric pause at patella - 4 second eccentricMetcon (4 Rounds for reps)Push Up Tabata Rest 1 min Air Squat Tabata Rest 1 min Cal...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)800 M Run 60 Wall Balls 50 Box Jump (Step Down) 40 DB Snatch, 50/35 30 Burpees 20 Strict Pull Ups 30 Burpees 40 DB Snatch, 50/35 50 Box Jump (Step Down) 60 Wall Balls 800 M Run- Both runs together - Break up other movements at will - One person...