CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30 sec. Wall Sits 10/10 Side Plank Hip Lift 10 Kip SwingsA: Back Squat (5, 4, 3, 2, 1, 1, 1)Today is a Max Out Day!! Use the following approximate % loads of your estimated 1 RM Warm...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time (12-minute CAP): 50+40+30+20+10 of: Air Squats Double Unders Ab Mat Sit UpsMetcon (No Measure)Complete 5-Sets of the following (30-minute cap): Seated Good Mornings on Bench x 10-reps (3-second pause at the bottom when chest is on the bench). BB L-Pull Ups x 3-6...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time (25-minute cap). Part A: 5-rounds of: DB Hang to Overhead x 10 @ 35/25 or 25/15 Run 150m Part B: 1 to 10 to 1 of: Wall Balls Ab WheelMetcon (No Measure)Gymnastics Technique Practice (15-20 minutes): You select what you want to practice, such as: Handstand Push...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Cuban Press 8/8 Side Plank Hip Lift 5 Clean High Pull 5 Good Morning 5 ThrusterA: Metcon (Weight)Every 90 seconds for 9 minutes (6 sets) 2 Push Jerk + 1 Split JerkB: DT (Time)5 Rounds for time: 12 Deadlifts,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Banded Pull Apart 10 Banded Strict Press 5 Worm Push Ups 10 Glute Bridges 16 Dead BugsA: Metcon (Weight)EMOM 10 M1 - M3: Squat Clean + 4 Front Squats M4-M7: Squat Clean + 3 Front Squats M8 rest M9-10: Squat Clean + 2...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 M1: Paused Strict BB Press, 4-6, 30X3 (pause for 3 seconds at each lockout overhead) M2: Alternating Back Rack BB Reverse Lunge, 10-12, 20X0B: Metcon (2 Rounds for reps)AMRAP 6 8 Alt DB Snatch, 50/35 10 Box Jump Overs,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Side Plank Clamshell 14 Renegade Rows 10 Goblet Squats 6/6 Half Kneeling Strict PressA: Back Squat (5, 4, 3, 2, 2, 1)5 @ 70% 4 @ 80% 3 @ 85% 2 @ 87% 2 @ 90% 1 @ 95% If you don't have a...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 200m Run 5 Worm Push Ups 8 High Pull Elbow Rotations 5 Front Squats 8 Good MorningsA: Metcon (Weight)EMOM 10 Power Clean Complex: 2 TnG Power Cleans + 1 Hang Power CleanUse about 60% of your max power clean loadB: Metcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)10-sets of the following (30-minutes): BB Strict Press x 6-reps DB Bicep Curls x 6-reps DB Front Raises x 6-reps DB Romanian Deadlifts x 6-reps V-Ups x 6-reps REST :90-secsMetcon (Time)For time (12-minute CAP): 100 Calorie Row 50 Hand Release Push Ups Partition any way you want....

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout --- 10-rounds for time: Each partner does one full round and then alternate rounds. Power Snatch Overhead Squats Toes-To-Bar Reps/Loading will be revealed on Saturday morning. Upon Completion, move onto Buy-Out...