CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Deadlift, 8, 8, 6, 6, 5, Tempo: 4010B: Metcon (Time)21 Power Cleans, 75/55 21/17 Cal Erg 21 Bar Over Burpees (lateral) 15 Power Cleans 95/65 15/12 Cal Erg 15 Bar Over Burpees (lateral) 9 Power Cleans @ 105/75 9/7 Cal Erg 9...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 3 Deadlift @ 70% 10 Russian KB Swings (Heavy)B: Metcon (Time)21 Power Cleans @ 135/95 21/17 Cal Row 21 Bar Over Burpees (lateral) 15 Power Cleans @ 155/105 15/12 Cal Row 15 Bar Over Burpees (lateral) 9 Power Cleans @...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 rounds): M1: 2-3 Rope Climbs or Strict Chin Ups M2: 5-8 Ring Dips or Push Ups M3: 5-8 Alt. One Arm KB Front Rack Lunge (E/S)B: Metcon (3 Rounds for reps)3 rounds for max reps 1 min DB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 rounds): M1: Strict Chin Ups, 2-3, 2011 M2: Push Ups, 5-8, 4010 M3: Alt. One Arm KB Front Rack Lunge, 6-8 (E/S)B: Metcon (3 Rounds for reps)3 rounds for max reps 1 min DB Push Press, 25/15 1 min...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 40 In teams of two, alternating full rounds: 5/4 Strict Pull-Ups 10/7 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must share an 800 m row. Break up row as you wish....

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Snatch Pull 1 Full Snatch15 minutes to build to a tough set.B: Metcon (Weight)Snatch Grip Deadlift + Shrug - 4 sets of 3 @ 4011 tempo - build load to 110% of max snatch - emphasize good positions on...

AnnouncementsPAIRS COMP Metric March Madness This Saturday, March 7th 8:30 am - 12 noon Make new friends and have fun!! Sign Up TODAY!! All other classes will be cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10 Paused Snatch - pause for 3 seconds @ knee - rest minute 6 and add loadB:...

AnnouncementsPAIRS COMP Metric March Madness This Saturday, March 7th 8:30 am - 12 noon Make new friends and have fun!! Sign Up TODAY!! All other classes will be cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)In teams of 2: 100 Burpees 100 Power Snatch, 75/55 100 Cal Erg 100 OH Squats, 75/5530 minute time...

AnnouncementsPAIRS COMP Metric March Madness This Saturday, March 7th 8:30 am - 12 noon Make new friends and have fun!! Sign Up TODAY!! All other classes will be cancelled. CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)EMOM 9: Strict Chin Ups Kipping Pull Ups CTB Pull Ups Bar or Ring M.U. rest minute 5 -...

AnnouncementsPAIRS COMP Metric March Madness This Saturday, March 7th 8:30 am - 12 noon Make new friends and have fun!! Sign Up TODAY!! All other classes will be cancelled. CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Reps)EMOM 9 Choose a pulling movement: Ring Rows Strict Chin Ups Kipping Pull Ups CTB Pull Ups Bar or...