CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (No Measure)Emom x12 M1: 8 seated DB Z-Press M2: 12-15 Hollow Rocks M3: 30s Dead HangMetcon (No Measure)Emom x12 M1: 8 seated DB Z-Press M2: 12-15 Hollow Rocks M3: 30s Dead HangConditioning Metcon (Time)4 Rounds 30/20 Cal Row 20 Air Squats Rest 2min Between rounds...

CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)Intervals 750m @5km pace approx rest 2mins 500m @2km pace approx rest 90s 250m @ 1km pace approx Rest 2mins Repeat x3Metcon (No Measure)If there is time at the end you have a couple of options: 1. Sharpen the axe with HSPU or CTB timing -...

CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x36 M1: 18/15/12 Cal Row M2: 15 Thrusters 75/55 M3: 8-12 Burpee Over Box M4: 6-12 CTB Pull ups M5: 10-12 DB Power Clean 50/35 M6: REST...

CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x30 M1: 8-14 Cal Row M2: 10-15 Thrusters 65/45 M3: 6-10 Burpee Over Box M4: 6-12 Pull ups M5: 10-12 DB Power Clean 35/25 M6: REST...

CrossFit Metric - PerformanceView Public WhiteboardStrengthDeadlift (8-16-24)3 sets - Lift every 2mins all Sets UB and can be any grip - start heavy and decrease load as reps increaseConditioning Metcon (AMRAP - Rounds and Reps)7min Amrap 8 HSPU 12 Wall Balls...

CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 3mins x4 12 Deadlifts + 6-12 Push UpsConditioning Metcon (AMRAP - Rounds and Reps)8min Amrap 12 Wall Balls 8 American Swings 24/16 4 Burpees...

CrossFit Metric - Performance/FitnessView Public WhiteboardConditioning Metcon (Time)In 3s: Row 5km & Complete 20 Rounds 3 Buprees 6 TTB 9 Wall BallsOne person is always rowing. One person will be working on the 20 rounds and one will be resting. Switch up as you like. If you finish the 20 rounds before the...