April 5,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Pulling Strength:

3 sets:

A1. Inverted CTB Rows: AMRAP (-1) - set body angle to get at least 8-12 tough reps

Rest 1 min

A2. Standing DB Hammer Curls: 8 reps/side - alternating

Rest 1-2 min

Metcon (2 Rounds for reps)

BB/Row Sprints:

Every 3 min x 5 sets:

9 DL + 6 PC + 3 Hang Power Clean

+

AMRAP Row Cal until 2 min Mark

*2 scores, total calories rowed + Total weight combined for all complexes. Complex MUST be unbroken for weight to count

Part 3 - Cool-Down:

EMOM x 8:

20-30 sec AMRAP: Hollow Body Flutter Kicks: