CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 minutes (4 rounds): A1: Strict Chin Ups, 4-8, 3011 A2: Box Side Step Ups w/DB's, 8-10 E/S A3: V-Ups, 15-17B: Metcon (Time)For time: Devils Press, 35/20 15-12-9-6-3 Double Unders 60-48-36-24-12 Fitness: 25/15, Single Unders x 2 Rx+50/35...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets) Back Squat 5, 4, 4, 3, 2 Tempo 20X1 - rest a additional minute before hitting the final set of 2. - record heaviest setB: Metcon (Time)7 Rounds for time: 5 Ring Dips 10 Wall Balls, 20/14 15/12 Cal Row Fitness:...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Squat Cleans: Every 90 seconds R1 - 3 @50% R2 - 3 @55% R3 - 2@60% R4 - 2@65% R5 - 2@70% R6 - 2@75% R7 - 1@80% R8 - 1@85%B: Metcon (2 Rounds for reps)AMRAP 5 12 Deadlifts, 95/65 10 Hang Squat Cleans 8 Push Press rest 4 minutes AMRAP 5 8...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds) A1: Back Rack Reverse Lunge, 6-8, E/S A2: V-Ups, 12-15B: Metcon (Time)For time: 15-12-9-6-3 Deadlift, 225/155 Box Facing Burpee Box Jump Overs, 24/20...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 11 M1: 5 Push Press M2: 7 Front Squat M3: rest M4: 4 Push Press M5: 6 Front Squats M6: rest M7: 3 Push Press M8: 5 Front Squats M9: rest M10: 2 Push Press M11: 4 Front SquatsBuild load at each rest minute....

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 Touch and Go Power Cleans: M1-M3: 4 Power Clean @ 60% M4: rest M5-M7: 3 Power Clean @ 70% M8: rest M9-M10: 2 Power Clean @ 80%B: Metcon (AMRAP - Reps)AMRAP 9 Power Clean Toe to Bar Complete sets that increase by 3 reps each...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 rounds) M1: 16 One Arm OH DB Alt Lunge (8L/8R), 50/35 M2: 20 Alt DB Snatch M3: 16 Alt Box Step Up w/DB/FR M4: 8 Alt One Arm Devils Press M5: rest Fitness: 35/20Scale number of reps if...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 30 Jumping Jacks 20 Monster Walk 10 Russian KB Swing 10 Kb High Pull 10 Squat JumpsA: Metcon (Weight)E3MOM for 15 minutes: A1. Deadlift 6 @65-70% 6 @70-75% 5 @75-80% 4 @80-85% 3 @85+% A2. 40 sec. Straight Arm Plank -Follow this rep progression; start at 65% of 1RM...