CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for calories)Row 30sec @ 85-95% 30sec Rest x 5 - Rest 3min Move to BB: Metcon (3 Rounds for time)For time @ sustained per round Run 400m 21KBS - 24/16kg 12 Pull ups - rest 3min x 3 - Aim to be same effort per round -...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM 12 (4 sets): A1: 6 - 8 Deadlift A2: 35 - 40 sec Hand Stand Hold (nose to wall)Metcon (Time)4 rounds for time: 400 M Run 20 DB Snatch, 35/25 10 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (4 Rounds for weight)Back Squat @33x2; 8 x 4 sets - every 4minB1: Metcon (3 Rounds for weight)Barbell Reverse Lunges @30x1; 10/leg x 3; rest 1minB2: Metcon (3 Rounds for weight)Strict Supinated Pull Up; 3-5 x 3; rest...

CrossFit Metric - FitnessView Public WhiteboardMetcon (3 Rounds for reps)Three rounds for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings 60 seconds of Dumbbell Alt. Step-Ups 60 seconds of Dumbbell Push Press 60 seconds of Rowing (for Calories) Rest 60 seconds...

CrossFit Metric - CompetitionView Public WhiteboardMetcon (AMRAP - Reps)Workout A - on the 5-minute x 3-rounds (15-minute running clock): DB Alternating Step Ups x 10-pair with 50/35 at 24/20" DB Single Arm OHWL x 10 steps L-arm then 10-steps R-arm with 50/35 Toes -to-Bar x 15 AMRAP HSPU with...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: 200 m Wreck Bag Burden Run Station 2: Backwards Sled Drag (heavy) Station 3: Walking DB RDL Station 4: 1 Max Unbroken Wall Ball Set Station 5: 1 Max Unbroken Ring Row Set (Steep...