Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Front Squat (8-12 Reps x5sets) Lift every 2mins – build load each set Metcon Metcon (Time) 30 Rounds For time 5 Wall Balls 3 Burpees 1 Pull Up Strict

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 350m Row 30 Box … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Conditioning 5k Row (Time) Max Effort 5k RowLots of effort has been put in on these rows – you know the splits you’ve been able to stick to – embrace the suck

Performance

CrossFit Metric – Fitness View Public Whiteboard Conditioning Metcon (Time) In teams of three, complete four rounds for time of: Run 1 Lap with 1 Plate + 1KB in team 90 Plate Oh Lunges 60 KB Snatch 45 Box Jumps

Performance

CrossFit Metric – Performance View Public Whiteboard Metcon Metcon (Time) In teams of three, complete five rounds for time of: Row 1000 Meters 90 Double-Unders 60 Power Cleans (95/65 lbs) 45 Box Jumps

Comp Train

CrossFit Metric – Competition View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 3 Rounds 20 DB OH Lunges (pick own weight) 15 Burpees Max UB Set Muscle ups or CTB Metcon (Time) Teams of 3: 25min AMRAP Run 1 Lap … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Shoulder Press (5×6 – every 2min) Metcon Metcon (Time) 3 Rounds 25 Power Snatch 75/55 15 Pull Ups Rx+ 25 pull ups

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Metcon (No Measure) Emom x35 – 40s work 20s rest M1: Row/AB 80% effort M2: Farmers Walk M3: D-Ball over shoulder M4: Sled Push M5: 10m Shuttle Sprints M6: Skipping/DU M7: REST

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Front Squat (3-2-1-3-2-1) aim to PR this week, this is the last week of this format Metcon Metcon (AMRAP – Rounds and Reps) 16min Amrap 100 Double Unders 75 Wall Balls 50 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Emom x12 M1: FFE Split Squat Left Leg 8-12 22X1 M2: FFE Split Squat Right Leg 8-12 22X1 M3: 15-20 Lying Toes to Kettlebell Metcon Metcon (AMRAP – Rounds … Continued