CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout --- Two Rounds for Time (30-minute CAP): Power Cleans Back Squats Shoulder to Overhead Front Loaded Lunges Calorie Row Toes-to-Bar (or Hanging Knee Raises) Round #1 --- 30-reps of each movement at 135/85 or 95/65 Round #2 --- 15-reps of each movement at 155/105 or...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row/Bike 5 Snatch Deadlifts 5 Snatch High Pulls 5 Hang Power Snatch 5 OHSA: Metcon (Weight)EMOM 3 4 TnG Power Snatch rest 1 minute EMOM 3 3 TnG Power Snatch rest 1 minute EMOM 2 2 TnG Power Snatch Record load of heaviest setB: Metcon (AMRAP...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 8/8 Single Leg Glute Bridge 14 Alt. V-Ups 10 Am. KB SwingsA: Metcon (Weight)E2MOM for 10 minutes Paused Deadlift 5, 5, 4, 4, 3On each rep pause at knee for 4 seconds on the way up AND on...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: Strict Chin Ups, 4-6, 3011 A2: Ring Dips, 4-6, 20X1 A3: Hollow Rocks, 12-15- Scale Strict Chin Ups with Ring Rows, or Negatives. Advanced athletes can add load if needed - Scale Dips with bands,...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Set 1: 1 Squat Clean + 5 Front Squats Set 2: 1 Squat Clean + 4 Front Squats Set 3: 1 Squat Clean + 3 Front Squats Set 4: 1 Squat Clean + 2 Front...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout --- 2-Rounds for Time (35-minute cap): Box Jump Overs x 50-reps Toes-to-Bar x 75-reps (or TTB attempts) DB Thrusters x 100-reps @ 35/25 or 25/15 Row x 125 cals Double DB Farmers Walk around the block @ 50's/35's or 35's/25's Partners can swap...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)20-minutes to complete 5-sets of: BB Flat Bench x 10 DB Bent Over Reverse Flys x 10 DB Single Leg Calf Raises x 10L/R Banded Face Pulls x 10 Hollow Rock Hold x :30-secondsMetcon (No Measure)Full Sprint Bike Intervals with Partner: 500m x 10...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30 sec. Wall Sit 8 Worm Push Ups 12 Reverse Snow Angels 10 Glute Bridges 12 Hollow RocksA: Metcon (Weight)Every 2:30 for 6 sets Back Squat 8 @ 60% 5 @ 70% 4 @ 75% 3 @ 80% 3 @ 85% 3 @85+ %B: Metcon...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 5/5 Cossack Squats 10 Lying PVC Behind the Neck Press 8/8 Side Plank Hip Lift 5 Push Up to Down DogA: Metcon (Weight)EMOM 10* Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Minute 1-4 @60% Minute 5 Rest Minute 6-10...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 250m Row 8/8 Single Leg Glute Bridges 20 Renegade Rows 10 Goblet Squat 6/6 Half Kneeling Strict PressA: Metcon (No Measure)EMOM 12 M1: Front Facing DB Box Step Ups, 10-12 Left Side M2: Front Facing DB Box Step Ups, 1012 Right...