CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 10 minutes (4 sets): A1: Front Squat, 5 reps, 20X0 A2: Back Squat, 7 reps (Set 4: 15 reps), 20X0 - Set 4 complete 15 reps of back squat - load with 60% of best back squat - rest 10 seconds...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Paused Power Clean + 3 Front Squats- pause at mid chin for 3 seconds on first pullB: Metcon (Time)4 rounds for time: 15/12 Cal Erg 25 Wall Balls, 20/14 30 Double Unders...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Mid Grip Bench Press, 3-5 reps, 20X1 Build to a heavy set of 3 reps in 18 minutes - Suggested working sets: 5, 5, 4, 4, 3, 3 - rest 2-3 minutes b/t - Perform a set of 10-12 steep ring rows ...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: L-Sit DB Press, 8-10, 30X1 M2: Renegade Row, 10-12, 2011B: Metcon (AMRAP - Reps)AMRAP 10 3 Strict Chin Ups 6 Push Ups 9 Air Squats...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Reps)"Rabbit’s Delight" Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to row...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)E3MOM for 12 minutes (4 sets): A1: Back Rack Reverse Lunge, 6-8 E/S, 20X0 A2: Good Mornings, 6-8, 30X1B: Metcon (Time)4 rounds for time: 21 America KB Swings, 24/16kg 15 Box Jump Overs, 24/20 21 Sit Ups 15 Front Rack Alt Lunge...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push (heavy) Station 2: Tsunami Waves (30 second bursts) Station 3: Offset Farmer Carry Station 4: Box Step Overs w/Sandbag Station 5: Medball Cleans to chest height box Station 6: Side plank 35...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Power Snatch + 3 Paused Overhead Squatspause for 2 seconds at bottom of each OH SquatB: Metcon (Time)4 rounds for time 400 m Run 10 Hang Power Snatch, 65/45 10 Overhead Squats...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Slow Pull Squat Snatch: 3 second First Pull (floor to top of knee) Find a heavy single in 15 minutes- focus on good positions and balanceB: Metcon (No Measure)Snatch AMRAP: 2 minutes @ 65% = aim for 8-10 reps rest 1 minute 2...