CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (AMRAP - Rounds and Reps)In pairs, 30 min AMRAP 15 Wall Balls, 20/14 15 Pull Ups 15 DB Push Press 50/35 15 Cal Row 15 DB Deadlifts 50/35*partners alternate movements *one person rests while the other works...

CrossFit Metric - CompetitionView Public WhiteboardMetcon (Time)18.6 is 75-Power Snatch for time via internals: 3 minutes of work with 1 minute rest x 5 intervals Buy in at the start of each round: 20 Steps of DB FL Walking Lunges 50's/35's 15 Box Jump Step Down With remaining time 75...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsMetcon (No Measure)Rope Climbs Spend 10-15mins practicing RC techniqueMetconMetcon (AMRAP - Rounds and Reps)16min Amrap 20/16 Cal Row 20 DB Snatch 35/25 10 TTB/Knee Raise 10 Burpees 1 Rope Climb...

CrossFit Metric - PerformanceView Public WhiteboardStrengthBench Press (Heavy 5)Build to a heavy 5reps in 3-5 setsConditioning Metcon (AMRAP - Rounds and Reps)15min Amrap Farmers Carry to retirement home and back 15 Bench Press 185/115Use DB or KBs for the farmers walk - try pick a weight to...

CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 2mix x4 8-12 Floor Press (Use DBs or Bar)Conditioning Metcon (No Measure)4 Rounds for quality 30s Active hang on Bar 8-12 Push Ups 60s Static Farmers Hold 8-12 Ring RowsGo heavy on holds Add weight to push ups if needed make ring rows as hard...