CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Plate Ground to Overhead 8 Glute Bridges 12 Alternatig V-Ups 10 Air SquatsA: Metcon (Weight)EMOM 10 (5 sets): M1: RDL, 10-12 M2: D.U. AMRAP 1 minuteB: Vulcan Grip (Time)8 RFT: 6 Toe to Bar 12 AKB Swings, 24kg/16kg 24 Double Unders Fitness:...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Side Plank External Rotation 8 Face Down PVC Press 10/10 Bird Dogs 12 DB OH Reverse Lunges 10/10 Single Arm DB RowA: Metcon (Weight)EMOM 10 1 Power Snatch 1 Hang Squat SnatchB: Metcon (Time)5 RFT: 500/420 m Row or 1000/850m Bike 15 Overhead...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Shoulder Taps 8/8 Single Leg Glute Bridge 10 Hollow Rocks 10 Banded Pull Downs 5 BurpeesA: Metcon (No Measure)E4MOM for 16 mins (4 sets): A1: Strict Chin Ups, 4-8, 3011 A2: Ring Dips/Push Ups, 6-15 20X1 A3: Single Leg DB Deadlifts, 8-10,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 8/8 Side Plank with OH reach 10 Dead Bugs 6/6 Single Leg RDL @barbell 5 Muscle Clean + Front Squat 5 Strict PressA: Metcon (Weight)EMOM 10 M1-M4: 3 Power Clean @50-60% M5-M7: 2 Power Clean @60-70% M8-10: 1 Power Clean @70-80%B: Metcon (AMRAP...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)In pairs, complete any three of the four workouts (35-minute CAP): Workout A: DB Thursters + Box Jump Overs 10+15+25 @ 35/25 or 25/15 Workout B: Row Cals + Hand Release Push Ups 10+15+25 Workout C: Deadlift @ 185/125 or 135/85 + Wall Walk (or PWO x...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Teams of Three to complete 35-minute cap (same gender): Synchro Burpees x 25 American KBS x 150 @ G/Y or Y/B Synchro Burpees x 25 DB Step Ups x 150 @ 35/25 or 25/15 Synchro Burpees x 25 DB SA OHWL x 150 steps...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30 Sec Wall Sit 10 Glute Bridges 10 Dead Bug 5 Barbell Kang SquatA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Paused Back Squat, 5, 4, 3, 3, 2 Tempo: 32X12 sec. PauseB: Metcon (Time)For time: 40- 30-20-10 Wall Balls, 20/14 Cal...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 10/10 Side Plank Leg Lift 4 Push Ups to Down Dog 10 Kip SwingsA: Metcon (Weight)E3MOM for 12 mins (4 sets): A1: Back Rack Reverse Lunges, 8-10 E/S A2: Windmill Push Ups, 6-10B: Metcon (2 Rounds for reps)AMRAP...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 5/5 Half Kneeling DB Strict Press 20 Plank Pass Through 8/8 Single Arm Reverse FlyA: Metcon (Weight)EMOM 10 M1: Strict BB Press, 6-8, 20X1 M2: Renegade Rows, 10-12B: Metcon (4 Rounds for time)E6MOM for 24 mins (4 rounds): 2...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 15 Banded Good Mornings 10 Bird Dog 10 Reverse Snow AngelA: Metcon (Time)E3MOM for 12 minutes (4 Sets): A1: Deadlift, 3-5, 20X1 A2: Tall Box Jumps, 5 reps,The goal of a tall box jump is to make an...