CrossFit Metric - PerformanceView Public WhiteboardStrengthEvery 90 seconds for 18 minutes (3 rounds): Station 1: Standing Lateral DB Raises, 10-12, 4010 Station 2: Alternating DB Reverse Lunges, 14-16, 20X0 Station 3: Renegade Rows, 14-16, 2111 Station 4: Barbell Romanian Deadlift, 10-12, 40X0Metcon (Time)In pairs complete for time: 300 Double Unders 2000...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM for 10 minutes (5 sets): A1: Renegade Row, 12-14, 2011 A2: Wall Assisted HS Hold, 40 secondsMetcon (Time)In pairs, for time: 80 Wall Balls 100 Cal Erg 80 Wall BallsBreak up work as you wish One partner works while other rests....

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Snatch + 2 Overhead Squat, E2MOM for 12 min (6 sets): Build load to a challenging set - pause for 2 seconds at the bottom of each OH Squat - record heaviest set.B: Metcon (Time)5 rounds for time: 15 OH Squats, 95/65 500...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes: 1 Hang Power Snatch + 2 OH Squats - pause for 2 seconds at bottom of squat.Metcon (Time)5 rounds for time: 21 AKB Swings, 24/16kg 15 Cal Erg 9 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Push Jerk (5, 5, 4, 3, 2)- build load with each successful set rest 2 min b/tB: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 50 DB Push Press, 35/25 50 DB Box Step Overs 50 DB Thrusters 50 DB Romanian Deadlifts...

CrossFit Metric - FitnessView Public WhiteboardA: Push Jerk (5, 5, 5, 5, 5)- power clean from floor - build load with each successful set - Every 90 seconds for 5 sets, complete a set of 5B: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 40 DB Push Press, 35/25 40...

CrossFit Metric - PerformanceView Public WhiteboardA: Snatch Grip Deadlift (5 sets of 5)E2MOM for 10 min (5 sets): Tempo 50X1 - prioritize good positions over load usedB: Metcon (Time)6 rounds for time: 3 Bar M.U. 6 Bar Over Burpees (lateral) 12 Power Snatch (75/55)Level 1: 3 Pull Up Negatives...

CrossFit Metric - FitnessView Public WhiteboardA: Snatch Grip Deadlift (10, 8, 8, 6, 6)Tempo: 40X0 rest 90 sec b/t - build load over 5 sets - record heaviest setB: Metcon (Time)5 rounds for time: 5 Strict Pull Ups 7 Bar Over Burpees (Lateral) 9 Hang Power Snatch, 65/45...