December 30,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Get Ups & Holds:

For time w/ Quality:

5,4,3,2,1

KB Turkish Get Ups/side - alternating, 53/35 pound

45 sec Passive Hang on Bar After Each Round

*15 min Cap

Part 2 - DB’s & Box:

For time:

10 Double DB Box Step Overs - 24/20″, 50/35 pound per hand

30 Burpee Box Jump Overs - 24/20″

50 Single DB Box Step Ups - 50/35 pound DB held any how

30 Burpee Box Jump Overs - 24/20″

10 Double DB Box Step Overs - 24/20″, 50/35 pound per hand

*20 min Cap