CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min AMRAP 50 WB 100DU - Rest 5min - Move to BB: Metcon (AMRAP - Rounds and Reps)5min AMRAP 10 Burpees 5 Bar MU/CTB - Rest 5min - Move to CC: Metcon (AMRAP - Rounds and Reps)5min AMRAP 15 Cal Row 15 Box Jumps...

CrossFit Metric - FitnessView Public WhiteboardSkills + Drills10 minute Double Under Session - coach to work through progressionsMetcon (Time)Partner Wedding WOD! In pairs complete: 150 DB Clean & Jerks * *EMOM 4 sychro burpees - one partner works - one partner rests - break up C & J’s as you wish. Rx...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for weight)Front Squat 2.2.2 x 3; rest 10sec b/t 2s - set started every 3:30 - TOUGH repsB1: Metcon (3 Rounds for weight)Front Foot Elevated DB Reverse Lunges; 10/leg x 3; rest 1min - 45# plate for...

CrossFit Metric - FitnessView Public WhiteboardStrength E3MOM for 12 minutes (4 sets): 4 -5 Deadlift w/2 position pause - 2 second concentric pause at mid shin - 2 second concentric pause at patella - 4 second eccentricMetcon (4 Rounds for reps)Push Up Tabata Rest 1 min Air Squat Tabata Rest 1 min Cal...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)800 M Run 60 Wall Balls 50 Box Jump (Step Down) 40 DB Snatch, 50/35 30 Burpees 20 Strict Pull Ups 30 Burpees 40 DB Snatch, 50/35 50 Box Jump (Step Down) 60 Wall Balls 800 M Run- Both runs together - Break up other movements at will - One person...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Thruster 5RM - from floorB: Metcon (Time)On running clock 12min AMRAP 11-9-7-5 Bar facing burpees Squat cleans (115/155/205/225) (75/105/135/145) At 15minC: Metcon (AMRAP - Rounds and Reps)12min AMRAP 2 rounds of NATE 5 Squat Clean Thursters 155/105 At 30minD: Metcon (Time)For time 111Cal Row - every min on...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Bear Crawl Station 2: Sled Rope Pull Station 3: Reverse Sled Drag (heavy) Station 4: Wreck Back Back Squats Station 5: 60 second bar hang Station 6: 60 AMRAP lying leg raise Station 7:...