CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Sets 10 Cal Row/Bike 8/8 Dead Bugs 20 Shoulder Taps 5 Push Up to Down Dog 30 sec. Passive Hang with Supinated Grip 8/8 Single Arm DB RowA: Metcon (No Measure)EMOM 12 (4 sets) M1: Ring Dips, 6-8, 30X1 M2: Ab Wheel Rollouts/V-Ups,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 sets : 10 Hollow Rocks 6/6 Single Leg Glute Bridges 6 Barbell Good Morning @Empty Barbell 12 Barbell Bend Over Row @ Empty Barbell 8 Barbell Thrusters @ Empty BarbellA: Metcon (Weight)EMOM 10 2 Paused Power Cleans Pause for 2 seconds in two...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Clamshell Side Plank 30sec. Wall Sit 30 Jumping Jacks 10/10 Bird DogsA: Back SquatEvery 2:30 for 6 Rounds 8 @ 60% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 85% 2 @90% Try to add 1 to 2% more weight over last...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Complete 5-sets within 25-minutes of: Front Squats x 6-reps (increase weight each set) DB Renegade Row no push up x 10-pairs Ab Wheel x 10-repsMetcon (Time)5-rounds for time: DB Clusters x 5 Toes-to-Bar x 7 Double Unders x 35 DB Devil Press x 5 Toes-to-Bar x...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 mins (4 rounds) A1: Alt. BB Front Rack Reverse Lunge, 12-14, 20X0 A2: Side Plank Left 40 sec A3: Side Plank Right 40 secB: Metcon (Time)5 rounds for time: 15 American KB Swing, 24kg/16kg 30 Double Unders 15/12 Cal Row 30...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Table Top Glute Bridges 10 Scapula Push Ups 10 Reverse Snow Angels 10 Scapula Pull Ups 5/5 Single Leg Romanian DeadliftsA: Metcon (Time)EMOM 12 (4 sets): M1: Ring Dips, 4-8, 20X1 M2: Strict Chin Ups, 4-8, 3011 M3: V-Ups, 12-15B: Metcon (Time)AMRAP...

CrossFit Metric - CrossFitView Public WhiteboardA: Back SquatEvery 2:30 for 6 sets 8 @ 60% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 85% 2 @90%Keep track of your weight as we are progressing this over the weeks with the goal of hitting a 1 RM!!B: Metcon (4...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Side Plank Hip Lift 15 Hollow Rocks 10 Cuban Press 8 Reverse Fly 10 Good MorningA: Metcon (Weight)EMOM 10 M1-M3: 3 TnG Power Cleans M4 rest M5-M7: 2 TnG Power Cleans M8 rest M9-M 10: 1 Power Clean- add load during rest minutesB: Metcon...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 20 sec.Bird Dog Hold 10 PVC Behind the Neck Press 8/8 Single Leg Glute Bridges 10 Knee Drive with Trunk RotationA: Metcon (Weight)EMOM 10 1 Snatch High Pull 1 Hang Power Snatch 1 Overhead SquatB: Nancy (Time)5 Rounds for time...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)5-sets of the following (25-minute clock): DB Standing Strict Press x 10-reps Double DB Bent Over Rows x 10-reps DB Single Arm Overhead Walking Lunges x 10L/R Light DB Hanging Knee Raises (DB held by feet) x 10-reps Side Plank :30-seconds each side REST...