CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 250m Row 10/10 Front Rack KB March 5 Inch Worm 10 Kip SwingA: Metcon (No Measure)EMOM 12 (4 rounds): M1: Strict Chin Ups, 4-6 , 2011 M2: Ring Dips/Push Ups, 4-12, 30X1 M3: KB Front Rack Squats, 10-12, 30X0B: Metcon (Time)For time: 1000/850...

CrossFit Metric - CrossFitView Public WhiteboardThis week we say not goodbye, but see ya later to one of Metrics finest. Steph will be leaving to finish off her chiropractic degree in Victoria BC. We will miss you Steph, you’re going to do big thingsWU: Warm-up...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)1 round : 20 secs Shuffle ( Right-Left) 15 Barbell Bent Over Row 20 Mountain Climbers 12 Russian KB Swings 5 Push Ups to Down Dog - Rest 20 secs - 1 Round : 20 secs Burpees 15 Plate Ground To Over Head 20 Alt. V-ups 12 Russian...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walk 12 Bird Dogs 10 Butterfly Glute Bridges 5 Squat JumpsA: Metcon (Weight)E2MOM for 10 min (5 sets): Back Squat, 7, 7, 5, 5, 4 Tempo: 30X0B: Metcon (Time)*For time: 50 TTB 75 /65 Cal Row 100 Wall Balls, 20/14 *partition movements at...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 20 Jumping Jacks 10 Cuban Press 20 Shoulder Taps 10 Bent Over RowA: Metcon (2 Rounds for reps)Complete two roubds of 8 minute AMRAP's. Rest 5 minutes between each round AMRAP 8 25 Shoulder to Overhead, 115/75 50 Double Unders 25 CTB Ups 50...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Power Clean & Push Jerk technique (20-minutes) Build up to 80% and then complete 10-reps with excellent technique.Metcon (AMRAP - Rounds and Reps)10-minute AMRAP of: Power Clean x 3 Front Squat x 3 Shoulder to Overhead x 3 Double Unders x 50 Rx -...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)22.1 Warm Up: Part A: three rounds of Row 15-cals Push Ups x 7-10 DB Single Arm Muscle Snatch x 5-7 per arm (light DB) Part B: Banded Good Mornings X 25 Internal Leg Swings x 15 each Banded Shoulder x :30 secs per arm DB Single...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 30 Jumping Jacks 15 Butterfly Glute Bridge 10 Cuban Press 5 BurpeesA: Metcon (Time)E3MOM for 12 mins (4 rounds): A1: KB Front Rack Side Step Ups, 8-10, 20X1, E/S A2: Half Kneeling One Arm KB Press, 8-10, 30X1, E/S- contralateral front...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 12 Reverse Lunges 10/10 KB March 5 Inch Worm 30 sec. Frontal PlankA: Metcon (Weight)Deadlift: 6 @ 60% 6 @ 65% 4 @ 70% 4 @ 75% 3 @ 80% rest 2 mins b/tB: X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 10 Cal Row 6/6 Side Plank Leg Abduction 10 Reverse Snow Angels 10 Air SquatsA: Metcon (Time)Against a Running Clock: 4 Sets for time: 10 Power Snatch, 95/65 9 Toe to Bar 10 OH Squats, 95/65 9 Toe to Bar 10 Bar Facing Burpees rest 3...