CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 30 sec. Hollow Hold 6/6 Half Kneeling DB Strict Press 10 Paused Goblet SquatsA: Metcon (Weight)E2MOM for 10 min (5 sets): Back Squat 1 & 1/4 bottom 6, 5, 5, 4, 4 https://youtu.be/wbo39M1IGOgB: Metcon (5 Rounds for time)5 Rounds...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)10/10 Side Plank Hip Lift 6/6 DB Single Leg Deadlift 10 Squat Jumps 14 Shoulder Taps 10 Reverse Lunges into 3 Devil's Press @workout weight 3 Strict Chip Ups or 6 Ring Rows 3 Box Jumps 4 Renegade Rows @workout weight 4 Alt. Lunges @workout weightA: Metcon...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 250m Row 20 Monster Walk 10/10 Single Arm DB Row + March 10 Goblet Squats 20 Dead BugsA: Metcon (Weight)EMOM 10 1 Behind the neck Snatch Grip Push Press 1 Behind the neck Snatch Grip Push Jerk 1 Heaving Drop Snatch Fitness: 1 Behind the...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Sumo Deadlift, 7, 7, 5, 5, 3 Tempo: 30X1B: Metcon (Time)5 Rounds for Time 10 Power Cleans, 115/75 50 Double Unders Fitness: 75/55, 1 minute DU amrap/round Rx+ 135/95Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Barbell Good mornings 10 Cuban...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM for 3 minutes: 3 Squat Clean Thrusters rest 1 minute EMOM for 3 minutes: 2 Squat Clean Thrusters rest 1 minute EMOM for 3 minutes 1 Squat Clean Thruster- Add weight during each rest period. - reset properly between each reps to allow for quality start...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Three sets of the following (15-minutes): DB Single Arm Strict Press on Knee (staggered stance) x 10 L/R DB Split Squats front foot elevated x 10 L/R BB Bent Over Row x 10-repsMetcon (Time)For time (15-minute CAP): Calorie Row DB Push Press 25+15+10+10+15+25 Rx -...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Plate Ground to Overhead 10 Lying PVC Behind the Neck Press 12 Dead Bugs 3 Pull Ups or 6 Ring RowsA: Metcon (Weight)EMOM 10 1 Top Down Low Hang Squat Snatch 1 OH SquatTop Down Low Hang Squat...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)30 Sec. Shuffle Run 10 Kip Swings 5 Worm Push Ups 5 Squat Jump Into 30 sec. High Knee Run 10 Kip Swings 5 Burpees 5 Squat JumpA: Toe to Bar Density Test (AMRAP - Reps)90 seconds AMRAP 30 seconds rest 60 seconds AMRAP 30 seconds rest 30 seconds...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Clamshell Side Plank 14 DB Plank Pass Through 6/6 Half Kneeling DB Strict Press 5 Push Up to Down DogA: Metcon (Weight)EMOM 5 4 Push PressB: Metcon (Weight)EMOM 5 3 Push JerkC: Metcon (Weight)EMOM 5 2 Split Jerk 2 sec. Pause on...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)EMOM 6 M1- 20 Jumping Jacks + 10 Scapula Pull Ups M2- 6/6 Bird Dogs + 10 Glute Bridges M3- 30 Sec. Frontal Plank + 6 Paused Goblet SquatA: Metcon (AMRAP - Reps)AMRAP 2 Strict Chin Ups* Fitness: Ring Rows *No Single Singles,...