CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 12 minutes (4 rounds): Station 1: Wide Stance DB Track Lunge, 8 - 10, 20X1, left side Station 2: Wide Stance DB Track Lunge, 8 - 10, 20X1, right side Station 3: Push Ups, 8 - 12, 21X1Metcon (AMRAP - Rounds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Split Jerk Tech Work - 2 sec pause in dip and 2 sec pause OH - add weight to itB: Metcon (Weight)Snatch x 1 - every 75sec for 10 sets - Start @ 75% and build to tough for the...

CrossFit Metric - FitnessView Public WhiteboardCore WorkEMOM for 12 minutes: Station 1: 12 - 15 V - Ups Station 2: 40 second Side Plank Left Station 3: 40 second Side Plank RightMetcon (Time)For Time: 800 m Run/Ski/Row 60 Deadlifts 800 m Run/Ski/Row...

CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5 for 12 minutes (4 rounds): Station 1: Strict Chin Ups, 3 - 6, 2011 Station 2: 45 sec D.U./SkippingMetcon (Time)21* - 15* - 9* - 6* Cal Erg Wall Balls *Complete 6 Burpees after each round...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @ 22x1; 5,3,1 - GO for it on the last one - Stay Tall - BIG ChestB: Metcon (Weight)Rear Foot Elevated Split Squat; 8RM//legC: Metcon (Weight)Weighted Pull Up - Build to max - Weighted Negatives 3 sets of 2-4...

CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 18 minutes (4 rounds): Station 1: Bent Over Row, 10 - 12, 3011 Station 2: Standing Strict Press, 10 - 12, 20X1 Station 3: Front / Goblet Squat, 8 - 10, 20X0Metcon (Time)3 rounds for time: 400 m Run 15 Air Squats 10 Burpees...

CrossFit Metric - FitnessView Public WhiteboardStrengthA: Back Squat: E3MOM for 15 minutes (5 sets) Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 8 reps Set 5: 10 reps Tempo: 20X1B: Metcon (Time)For Time 21 - 15 - 9 One Arm DB OH Alt. Lunge DB Snatch Toe to Bar...

CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20/16 Cal Row 15 Deadlifts, 135/95 10 Burpees 5 Strict Pull-Ups...