CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (6 sets): 1 Power Clean 2 Front Squat 1 Push Press* *2 second pause at bottom of dip *2 second pause in lock outB: Metcon (2 Rounds for reps)AMRAP 6: 20/17 Cal Erg 20 Russian KB Swings, 24kg/16kg 20 V-Ups Rest 3 Minutes AMRAP...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 8: M1: Strict Chin Ups, 4-8, 3011 M2: Alternating DB Reverse Lunges, 12-14B: Metcon (Time)2 Rounds For time: 40 Wall Balls, 20/14 30 Box Jumps, 24/20 20 Toe to Bar 10 Pull Ups/Bar M.U Rx+ Bar M.U. 16 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8: M1: Ring Rows, 12-15, 2011 M2: Alternating DB Reverse Lunges, 12-14B: Metcon (Time)2 Rounds For time: 40 Wall Balls, 20/14 30 Sit Ups 20 Burpees 10 Pull Ups 15 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 25 15/12 Cal Row 2 Deadlifts @ 75% Strict HSPU/Push Ups* - Choose to do either push ups or Strict HSPU - *Strict HSPU/Push Ups must be done in one unbroken set. - Score is the lowest # or reps in...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 25 15/12 Cal Erg 5 Deadlifts, 135/95 Push Ups* - *Push Ups must be done in one unbroken set. - Score is the lowest # or reps in all your sets. Rx = Push Ups...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)A: Paused Squat Cleans -build to 80% and complete 5 or more lifts.-pause for 3 seconds at top of knee on concentric pullB: Metcon (Weight)EMOM 8: Back Squat, 2 reps @70% Tempo: 10X0...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Rope Sled Pull (Heavy), 100 ft M3: D-Ball Cleans (over wall) 10 - 12 reps M4: Parallet L-Sit Hold, 30-50 seconds M5: Farmer Carry, 200 ft...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Box Step Overs w/sand bag, 12-15 M3: Max Effort Ski, 50 seconds M4: Russian Twists, 30 - 40 reps M5: Farmer Carry, 200 ft...