15 Jul

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CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM fo 15 Minutes: Back Squat, Wave Sets, 30X1 Set 1: 10 Set 2: 8 Set 3: 6 Set 4: 8 Set 5: 10 * second sets of 8 and 10 should be heavier.Metcon (Time)For Time: 50/40 Cal Row 40 Wall Balls 30 Burpees Over the RowerPace aggressively...

14 Jul

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CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)10RM - Ground To Overhead - 15min CAPB: Metcon (4 Rounds for time)Every 3:30 x 4 Run 400m 8TTB 5 CTBC: Metcon (Time)3 RFT: 35 wall balls 20 row cals 15 KBS - 2pd - rest 5 minD: Metcon (Time)3 RFT: 15 thruster - 95# 15 burpees 15...

14 Jul

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CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of 2: AMRAP 27: 12 Deadlift, 155/105 12 DB Push Press, 35/25 12/10 Cal Row * Alternate movements, One partner works at a time,...

13 Jul

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CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Push Station 2: Sled Drag Station 3: D- Ball Carry Station 4: Super RX Box Jump Station 5: V - Ups Station 6: Max Set Ring Row Station 7: 200...

12 Jul

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Pull Up/CTB skill work - 10minB: Deadlift (3RM - 15min )B: Metcon (Weight)WTD Pull Supinated Pull Up 1RM * If cant do weighted 5min AMRAP strict Pull Ups * if no pull up 20 Negatives @ 5sec loweringC: Metcon (Weight)WTD...

12 Jul

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CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes (5 sets): Front Squat or Goblet Squat, 5 - 7, 30X0Metcon (AMRAP - Reps)AMRAP 9: 3 DB Snatch 3 Alt DB OH Lunge 6 DB Snatch 6 Alt DB OH Lunge 9 DB Snatch 9 Alt DB OH Lunge ...