CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 20 Monster Walks 15 Hollow Rocks 10 Push Ups 10 Scapula Pull UpA: Metcon (Weight)EMOM 10 1 Squat Clean 1 Front Squat 1 Push Jerk Use between 60-65% of max push jerkB: Metcon (Time)For time: 2 Rounds: 15 Thrusters, 75/55 or 45/35 15 Pull Ups...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Turkish Get Up TechniqueMetcon (Time)For time: Burpees x 25 DB Single Arm Push Press x 25 each arm DB Russian Twists x 50 pairs Double DB Front Rack Reverse Lunges x 30-steps AMSU x 50 DB Turkish Get Ups x 10 each arm AMSU x...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Partner Workout (25-minutes): Wall Balls x 50+50+50+50 partner alternating TTB x 25+25+25+25 partner alternating Then in remaining time AMRAP Squat Snatch Rx - 135/85 Fitness - 95/65 WB Rx - 20/14 WB Fitness - 14/10...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 mins Paused Back Squat 5, 4, 4, 3, 2 Tempo: 22X1B: Metcon (Time)10 Rounds for time 4 Strict Chin Ups 8 Push Ups 12/10 Cal Row Fitness: 8 Ring Rows...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 10 2 Push Press + 1 Push Jerk- taken from the floor with power clean - focus on balanced and vertical dip of torso.B: Metcon (AMRAP - Rounds and Reps)AMRAP 11 9 DB Push Press, 35/25 7 Toe to...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (4 Rounds for time)E7MOM for 28 mins (4 rounds): 50 Double Unders 12 Power Snatch, 115/75 10 Deadlift 25 Double Unders 10 Deadlift 12 Power Snatch, 115/75 50 Double Unders Fitness: 75/55...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Clean/Front Squat Complex Every 60 seconds for 5 minutes 1 Power Clean 1 Hang Squat Clean 1 Front Squat (build load 50 - 65% of max clean) rest 1 minute Every 90 seconds for 4 minutes 1 Power Clean 1 Hang Squat Clean 1 Front Squat (build load 70...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Paused Sumo Deadlift 5, 4, 4, 3, 2 Tempo: 4021 - pause for 2 seconds a the knee on the way up. Limit load to afford quality positions. - 4 seconds eccentric on the way down.B: Metcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)12-minutes to find a heavy Split Jerk from RackMetcon (Time)Complete any two of the three workouts below (20-minute CAP): 25-15-10 Option #1 Back Squats 135/95 Chest-to-Bar Pull Ups Option #2 Front Squats 95/65 Toes-to-Bar Option #3 BBJO Cal Row RX+ complete all three workouts within 20-minutes...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout (for time - 25-minute CAP): Power Snatch 3/6/9 at each weight Wall Ball 10/15/20 Rx: 75/95/115/135/155 55/65/75/90/105 Fitness: 45/65/75/85/95 35/45/55/65/75 One athlete works at a time...