August 31,2021

United Performance Fitness and Training Center - CrossFit

Weighted Pull-ups (Every 2 min x 3 sets: 3 Strict Weighted PU )

Metcon (AMRAP - Reps)

EMOM x 6: 20 sec AMRAP Strict Band Assisted CTB Pull-Ups

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP w/ Quality Focus:

10 Supinated Grip Ring Rows

10 DB Renegade Rows/side

10 Arch Body Rocks

Metcon (Calories)

Echo Bike Test:

For Total Calories:

3 min - Max Calories

Rest 1 min

2 min Max Calories

Rest 1 min

1 min Max Calories

*Score is total calories. 8 min clock on bike, feet on pegs & arms stop when rest minute hits.