CrossFit Metric - PerformanceView Public WhiteboardStrengthSumo Deadlift (4x8)Every 3mins x4 8repsMetcon (AMRAP - Reps)4 sets 1-3 Rope Climbs 8 Pistols on Box E/LTake your time on the RC if you haven't done lots of them in the past - if you are good at them, work speed on...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM Superset: DB Split Squat/ Bent Over Row 3x8-10 Per Leg 3x8-10Conditioning AMRAP 3min x4 12/9 Cal Row 9 Russian KB Swings 53/35 6 Goblet Squats Rest 1 min between rounds...

CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)5 Rounds 400m Run 20 Push ups 20 Box Jumps 24/20Good quality full push upsCoreMetcon (AMRAP - Reps)3sets Max Strict TTB rest 90sNote total reps - no swinging and do not start rep by pulling feet back - that is a kip...

CrossFit Metric - Olympic LiftingPower Clean (isometric hold) + Squat Clean 70% 2(2+2) 75% 3(2+2) Rack Jerk (isometric hold) 70% x3 75% 4x3 Back Squat 80% 3x4 Finisher (4 rounds per partner 70 seconds on, 30 seconds off) A.) Front Plank with weight (M 45lb, F 25lb) B.) Hang from the rigView Public Whiteboard...

CrossFit Metric - FitnessView Public WhiteboardNew SectionSkillEMOM 10: M1: 5 Hanging Leg Raises (Slow Tempo) M2: 2 - 3 Wall WalksMetcon (AMRAP - Rounds and Reps)AMRAP 14: 6 Pull Ups/12 Ring Rows 8 Push Ups 12 Alternating DB Lunges, 15/25...

CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (AMRAP - Rounds and Reps)In pairs, 30 min AMRAP: 15 Wall Balls, 14/10 15 Pull Ups/Ring Rows 15 DB Push Press 35/20 15 Cal Row 15 DB Deadlifts 35/20 *partners alternate movements *one person rests while the other works....