CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 12 Reverse Lunges 10/10 KB March 5 Inch Worm 30 sec. Frontal PlankA: Metcon (Weight)Deadlift: 6 @ 60% 6 @ 65% 4 @ 70% 4 @ 75% 3 @ 80% rest 2 mins b/tB: X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 10 Cal Row 6/6 Side Plank Leg Abduction 10 Reverse Snow Angels 10 Air SquatsA: Metcon (Time)Against a Running Clock: 4 Sets for time: 10 Power Snatch, 95/65 9 Toe to Bar 10 OH Squats, 95/65 9 Toe to Bar 10 Bar Facing Burpees rest 3...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 sec. Shuffle Run 10 Renegade Rows 5/5 Half Kneeling DB Strict Press 20 Shoulder Taps 8 Squat JumpsA: Metcon (Weight)EMOM 10 2 Front Squat 1 Push Press 1 Push Jerk2@40% 2@50% 6@60% % based on your Push JerkB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 5...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30-minute Running Clock: Partner Workout A (8-minutes): Alternating Power Snatch Rx - 135/95 Fitness - 95/65 Partner A = Odd Reps Partner B = Even Reps REST 5-minutes (clear bars/plates and set up for Part B) Partner Workout B (17-minute AMRAP): Burpee Box Jump...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout for Time (30-minute CAP) Wall Walks x 30 (or 60 PWO) Hang Power Clean x 60 @ 115/80 or 75/55 DB Alternating Snatch x 90 @ 50/35 or 35/25 Row x 120 cals DB Alternating Snatch x 90 @ 50/35 or 35/25 Hang...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Monster Walk 15 Banded Good Mornings 10 Banded Strict PressA: Metcon (Weight)Back Squat 6 @60% 6@65% 4@70% 4@75% 3@80% Tempo: 30X1 rest 2 mins b/tB: Metcon (Time)7 rounds for time: 10 DB Hang Clean & Press, (5L/5R), 50/35 35 Double Unders Fitness: 35/20...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Hang Power Snatch 2 OH SquatsComplete 2 sets at each % 50% 55% 60% 65% 70% *based on your Power SnatchB: Metcon (Time)For time: 15 Toe to Bar 12 Power Snatch, 95/65 9 OH Squats 12 Toe to Bar 9 Power Snatch 6 OH Squats 9 Toe to Bar 6 Power...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 12 Glute Bridges 5 Squat Jumps 20 Shoulder TapsA: Metcon (5 Rounds for time)E6MOM for 30 mins (5 sets) 250/200 m Row 10 Box Jump (step down), 24/20 250/200 m Row 20 AKB Swings, 24/16kg Fitness: 16kg/12kg...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 12 Cossack Squats 10 Russian KB Swings 8/8 Half Kneeling DB Strict PressA: Metcon (Weight)E3MOM for 9 minutes (3 sets): A1: Front Rack Reverse Lunge, 8-10 E/S A2: V-Ups 12-15B: Artie (AMRAP - Rounds)Complete as many rounds as...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 30 sec Hollow Rock 10/10 Side Plank Leg Abduction 10 Plate Ground to Over Head 8 Barbell Bent Over RowA: Metcon (Time)For time: 20 Clean & Jerks, 135/95 30 Bar Facing Burpees 20 Snatch, 135/95 Fitness: 95/65- snatch can be power or squatCoreEMOM...