CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Thruster 5RM - from floorB: Metcon (Time)On running clock 12min AMRAP 11-9-7-5 Bar facing burpees Squat cleans (115/155/205/225) (75/105/135/145) At 15minC: Metcon (AMRAP - Rounds and Reps)12min AMRAP 2 rounds of NATE 5 Squat Clean Thursters 155/105 At 30minD: Metcon (Time)For time 111Cal Row - every min on...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Bear Crawl Station 2: Sled Rope Pull Station 3: Reverse Sled Drag (heavy) Station 4: Wreck Back Back Squats Station 5: 60 second bar hang Station 6: 60 AMRAP lying leg raise Station 7:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk Skill 10min - Holds - Shoulder Taps - learning how to fail etcB: Metcon (4 Rounds for time)Snatch Grip Romanian Deadlift @4111; 10,8,6,4; rest 2min - Build per set moderate weights - Push Bum BACK - FALT back - Chest UPB: Metcon...

CrossFit Metric - PerformanceView Public WhiteboardB: Metcon (AMRAP - Rounds and Reps)12min AMRAP 50 DB Snatch 50/35# 40 Burpee Box Jump Over 24/20" 30 Cal RowA: Warm-up (No Measure)10 Rounds @85% 8WB 6KBS 32\24kg 4 burpee - rest 5min...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEvery 90 seconds for 18 minutes (3 rounds): Station 1: Skipping Practice (60 sec AMRAP) Station 2: V - Sit Ups (60 sec AMRAP) Station 3: Ski Erg (60 sec AMRAP) Station 4: One Arm Bottoms Up KB Carry (50 ft Each...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Muscle Up Skill Work 10min - Swings - Hips to rings - Low Rings transition work - False Grip - Hip whip -B: Metcon (6 Rounds for weight)Segmented Clean Deadlift + Power Clean; (2.1) x 6 - every 2minC: Metcon (3 Rounds for...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2.5MOM for 12.5 Minutes (5 sets): Sumo Deadlift, 6 - 8 reps, 40X1Metcon (Time)5 rounds for time: 5 DB Box Step Overs, 35/25 10 Toe to Bar 15 Wall Balls, 20/14...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (20 Rounds for reps)5 sets @ High effort BUT REPEATABLE 30 Sec - Hang Power Clean 95# 30 sec rest 30 sec Row cal 30 sec rest 30 sec Box Jump step Down 30 sec rest 30 sec S2OH 95# 30 sec rest * Big warm up...