CrossFit Metric - FitnessView Public WhiteboardA: Metcon (8 Rounds for time)E4MOM for 32 minutes (8 sets): 16 Russian KB Swings 8 Push Ups 16 Sit Ups 8 Strict Chin Ups/16 Ring RowScale number of reps for inter round consistency...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat: 6, 5, 4, 3, 2 Tempo: 20X1 rest 2-3 minutes b/tRecord heaviest setB: Metcon (Time)5 Rounds for Time: 20 Wall Balls, 20/14 20/16 Cal Row 14 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 7.5 minutes (5 sets): 1 Power Clean + Front Squat, 6-8, 30X0Build load over the 5 setsB: Metcon (Time)5 rounds for time: 20 Wall Balls, 20/14 15 V-Ups...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: M1-M5: Power Clean + 5 Push Jerk M6: rest M7-M10: Power Clean + 3 Push Jerk- Add weight for M7-M10 - Record load heaviest load usedB: Metcon (Time)2 Rounds For Time: 75 Double Unders 25 Clean and Jerks, 115/75 13 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Snatch: 15 minutes to build to a heavy singleB: Metcon (AMRAP - Reps)AMRAP 16 Row 60/50 Cal rest 1 minutes 27 OH Squats, 75/55 27 Pull Ups 21 OH Squats, 95/65 21 CTB Pull Ups 15 OH Squats, 115/75 15 Strict Chin Ups 9 OH Squats, 135/95 9...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30: 200/175/150 Cal Row 150 Wall Balls, 20/14 100 Power Cleans, 115/75 50 Burpees Over the Bar (lateral)One partner works while other rests Break up work as you wish...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat, 6, 5, 4, 3, 2 Tempo: 31X1 rest 2-3 min b/trecord heaviest setB: Metcon (Time)For time: 18-15-12-9 Ground to Overhead, 115/75 Box Jump (step down) Rx+155/105 15 min time cap...