December 15,2020

United Performance Fitness and Training Center - CrossFit

Metcon (2 Rounds for reps)

EMOM x 12:

Min 1: 30 sec AMRAP Strict HSPU’s

Min 2: 40 sec DB Strict Press

Min 3: 50 sec HS Hold - any variation

Min 4: Rest

Metcon (Calories)

Buy Your Time:

Every 4 min x 3 sets:

20 Box Jump Overs - 24/20″

20 SA DB S2O - 50/35#, 10/side

AMRAP Assault Bike Calories until 3 min mark

Rest 1 min