CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM for 15 mins: (5 sets): M1: Strict Pull Ups/Ring Rows, 4-12, 20X0 M2: AMRAP 25 sec of Kipping Pull Option* M3: rest*Kipping options: - Gymnastics Kip Swings - Gymnastics Kipping Pull Up - ButterFly Kipping Pull Up - CTB Kipping Pull UpB:...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minutes to warm up Power Snatch + ThrustersMetcon (Time)Partner Workout - 25-minute CAP. Split up reps any way you want. Part A for time: Thruster Ladder x 20-reps at each weight Toes-to-Bar x 25 Rx : 75/55 + 95/65 + 115/75 +...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 8 1 Power Snatch 1 Low Hang Squat Snatch- use approx 70% of best P.S. for EMOMB: Metcon (AMRAP - Reps)AMRAP 17 50 Wall Balls, 20/14 50 Ground 2 Overhead, 75/55 50 Bar Over Burpees (lateral) 50 Alt. Back Rack Reverse, Lunges, 75/55 50/40...

CrossFit Metric - CrossFitView Public WhiteboardWarm UpEMOM 6 M1) 30 sec Arch Hold M2) 20 Table Top Bridge M3) 30 Straight Arm Frontal PlankA: Metcon (No Measure)E3MOM for 12 mins (4 sets): A1: Push Ups, 10-20, 40X0 A2: Romanian Deadlift, 6-8, 40X0- execute perfect temp on push ups: 4 seconds...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up500m Row 10/10 Side Plank Leg Abd. 10 Dead Bugs 10 Bent Over Row + DeadliftA: Metcon (Weight)Specific Warm Up 8 Front Squats 50% 2 Chin Ups 6 Front Squats 60-65% 2 Chin Ups 4 Front Squats 65-70% 2 Chin Ups EMOM 10 Odd: Front Squat, 2 reps, 20X1 Even:...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 40 Jumping Jacks 20 Alt. V-Ups 15 Butterfly Glute Bridges 10 Push Ups 10 Jumping LungesA: Metcon (No Measure)EMOM 30 (5 rounds) M1: Russian KB Swings, 18-20 M2: 8 Box Facing Burpees, M3: KB Goblet Alternating Reverse Lunge, 14-16 M4: V-Ups,...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Workout (25-minute AMRAP): Split up any way you want. Pull Ups x 30-reps Overhead Squats x 40-reps Toes to Bar x 50-reps Power Snatch x 60-reps Row x 70-cals Rx - 95/65 Fitness - 65/55...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 250m Row/500 Bike 10 Hollow Rocks 10 Glute Bridges 10 Good Mornings 10 Plate SquatA: Metcon (Weight)E3MOM for 15 mins (5 sets): A1: Deadlift: 10, 8, 6, 4, 2 A3: Straight Arm Plank, 40 secRecord heaviest setB: Metcon (AMRAP - Rounds and Reps)AMRAP 8 5...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 sets 20 Shoulder Taps 10 Single Leg RDL 10 Bent over rows 10 Squat JumpA: Metcon (Weight)Warm Up Sets EMOM 3 1 High Pull 1 Power Snatch 1 OH Squat 50% 55% 60% EMOM 10 1 Power Snatch 1 OH Squat w/2 sec pauseB: Metcon (Time)For time: 18-15-12 Toe to Bar OH Squat, 95/65 Box Jump,...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 16 M1: Ring Dip, 8-10, 20X1 M2: Double Unders, 40-50 M3: Strict Chin Ups, 6-8 M4: Cal Row, 10-15B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 5 Pull Ups 10 Push Ups 15 Air Squats 30 Double Unders Fitness: Ring Rows/Modified Push...