CrossFit Metric - FitnessView Public WhiteboardMetconMetcon (Time)Parter WOD 3 Rounds each for time 15 Power Snatch #75/55 15 T2B 15 HSPU *Each partner completes 1 full round at a time while the other restsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#This is PARTNER Karen. Share the reps. Break...

CrossFit Metric - CompetitionView Public WhiteboardWeightliftingSplit Jerk (6x3)3 Split Jerks (3s pause in Jerk catch position) rest 2mins x6 sets (increase load)MetconChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"Rx+ 1.5x BW for DL...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsHandstand Push-upsEMOM 7 4-8 Strict HSPUConditioning Partner WOD, 5 Rounds each for time: 15/12 Cal Row 10 Box Jump Overs *1 person works at a time. GO HARD!...

CrossFit Metric - PerformanceView Public WhiteboardGymnasticsMetcon (AMRAP - Reps)Every 2mins x6 1. Strict HSPU (30X1) 6-8reps 2. Ring Support hold x30sPike HSPU and or bar dip/box support holds as a scale - do as many HSPU at that tempo - then finish on boxMetcon (No Measure)Every 45s...

CrossFit Metric - PerformanceView Public WhiteboardStrengthSumo Deadlift (4x8)Every 3mins x4 8repsMetcon (AMRAP - Reps)4 sets 1-3 Rope Climbs 8 Pistols on Box E/LTake your time on the RC if you haven't done lots of them in the past - if you are good at them, work speed on...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM Superset: DB Split Squat/ Bent Over Row 3x8-10 Per Leg 3x8-10Conditioning AMRAP 3min x4 12/9 Cal Row 9 Russian KB Swings 53/35 6 Goblet Squats Rest 1 min between rounds...