August 11,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Rope Climb Skill:

Beginner: Seated j-hook latches + Rope pull-up (leg assisted)

EMOM10-12

Odds: 30-40s Seated j-hook latch practice

Evens: 3-5/side Rope pull-up (can use leg assistance)

Intermediate/Advanced

EMOM10-12

Odds: 2-3 J-hook latch/unlatch with long arms + “”squat”” timing

Evens: 3-5/side Rope pull-up

Part 2 - Row Sprint!:

For time:

75/60 Cal Row

*Upon completion, go directly into recovery/conversation pace row until 20 min mark

Part 3 - Optional Cool-Down:

3 min AMRAP:

Heavy Single Arm DB/KB Farmer Carry - Switch hands every 25ft, tough weight but focus on keeping midline straight/no lateral sagging. Accumulate as much distance as possible in 3 minutes with good form.