August 24,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Pulling Strength:

A. Every 90 sec x 5 sets:

2-3 Strict Weighted Pull-Ups @ 80-85% of 3RM

Metcon (AMRAP - Reps)

Climb the Ladder:

15 min AMRAP:

10 Cal Echo Bike

10 CTB Pull-Ups

10 Box Jump Overs - 24/20″

30 DU’s

20 Cal Echo Bike

20 CTB Pull-Ups

20 Box Jump Overs - 24/20″

60 DU’s

30 Cal Echo Bike

30 CTB Pull-Ups

30 Box Jump Overs - 24/20″

90 DU’s

….etc

*8/16/24/32/ etc… Cal Bike for Ladies

Part 3 - Optional Cool-Down:

Tall Kneeling DB Lateral Raises: 12-15 reps x 3 sets; rest 1 mi