Performance

CrossFit Metric – Performance View Public Whiteboard Strength Back Squat (5x12reps ) rest 2min btw sets Conditioning Metcon (Time) 12x500m Row Rest 30s btw sets Pace = 5km +1s (slower)score is total time

Fitness

CrossFit Metric – Fitness View Public Whiteboard Skills + Drills 10-4 (Time) For Time: 50 DU 10 Burpees 40 DU 10 Burpees 30 DU 10 Burpees 20 DU 10 Burpees 10 DU 10 Burpees Conditioning Metcon (Time) 6 Rounds for … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Emom x6 1-3 Strict Muscle ups (5-10 false grip ring row pull throughs) Strict CTB 4x8reps Ring Support Hold emom x5 15s Holdscore is muscle up reps Metcon … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (Weight) 2 Hang power Clean + 2 Push Jerk Emom x 8 Metcon Metcon (AMRAP – Rounds and Reps) 3min Work: 1min rest x3 10 DB Front rack Lunge 5 Devil … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Metcon (Weight) Clean complex 1 Power Clean + 1 Squat Clean + 3 Push jerk Build to a heavy set in 6 attempts (after warm up) Conditioning Metcon (Time) 10-1 Power Clean … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (Weight) 8 Deadlifts 31X1 6-12 Push Ups 21X1 Rest 1-2min x5pick a challenging load for your skill level. Metcon Metcon (AMRAP – Rounds and Reps) 15min Amrap 500m Row 15 Knee … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Emom x10 2-5 Kipping Muscle ups (3-5 Strict CTB) Strict Ring Dips 5x10reps – deep as possible (Bar dips or push ups) 5x30s Hollow RockScore is muscle up … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Front Squat (8-12 Reps x5sets) Lift every 2mins – build load each set Metcon Metcon (AMRAP – Reps) 4min Amrap Run 400m max Wall Balls rest 2min 4min amrap run 400m max … Continued

Saturday COMP Class

CrossFit Metric – Competition View Public Whiteboard Metcon (AMRAP – Reps) 3-3-3-5 Intervals: 3-minutes of work + 1-minute rest x 3 rounds, then 5-minutes of work. 17-minute running clock. Buy In each round: Pull Ups x 10 Burpees x 10 … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (3 Rounds for reps) 10min Amrap 2 LLRC 4 HSPU 8 Burpees Rest 5min 10min Amrap 400m run 12 Power clean 135/95 400m run 12 Push jerk 135/95 Rest 5min 10min … Continued