CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Low Hang Squat Clean 1 Front Squat 1 Push JerkB: Metcon (Time)For time: 120/100 Cal Row EMOM Complete (including 0:00): 3 TnG Squat Cleans, 135/95 15 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Low Hang Squat Clean 1 Front Squat 1 Push JerkB: Metcon (Time)For time: 100/80 Cal Erg EMOM Complete (including 0:00): 5 DB Thrusters, 35/20 15 minute time cap...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 Snatch Deadlift 1 Snatch Pull 1 Squat Snatch - build slowly to a tough set B: E2MOM for 9 minutes (6 sets): M1: Barbell Goodmornings, 4-6 , 40X1 M2: Ab Wheel Roll Outs, 8-10, 31X0...

CrossFit Metric - PerformanceView Public WhiteboardWOD 1: Metcon (Time)For time: 25 Synchro Burpees 40 Deadlifts/Partner Bar Hang* 25 Synchro Air Squats 40 Hang Power Cleans/Partner Hand Stand Hold* 25 Synchro Alternating Lunge 40 Shoulder to Overhead/Partner Plank* Rx: 115/75 Scaled: 75/55 12 minute time cap *Break up reps as you wish, *Reps only count if partner...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Walking Lunge w/sand bag, 150 ft M3: Bear Crawl, 150 ft M4: Super RX Box Jumps, 8-10 M5: Ski Erg, 50 seconds max effort...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Tsunami Waves, 45 second burst M3: D-Ball Cleans (alt. over shoulder), 10 - 12 reps M4: Super RX Box Jumps, 8-10 M5: Double KB OH Carry, 200...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes: 1 Power Snatch 3 Paused Overhead Squat- 2 second pause at bottom of OH SquatB: Metcon (Time)For time: 40 KB Goblet Squats, 24kg/16kg 50 Cal Erg 40 America KB Swings 8 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3MOM for 15 minutes (5 sets): A1:Mid Grip Bench Press, 3-5, 41X1 A2: Inverted Ring Row, 10-12, 3012-record heaviest set of bench pressB: Metcon (Time)For time: 18-15-12 Deadlift, 225/155 Toe to Bar Box Jump (step down), 24/20 15 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 sets): M1: BB Bent Over Row (supinated grip), 8-10, 3011 M2: Back Squat (from floor), 8-10, 30X0B: Metcon (Time)For time: 18-15-12-9 Deadlift, 135/95 Knee to Elbow Burpees...