February 12,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

In Teams of 2:

5 Rounds for time:

27/21 Cal Echo Bike - Shared, Partner Holds Wall Sit - Hips Equal to Knee

21 Box Jumps - shared, Partner holds Dball/Sandbag in Bearhug

9 Dball/Sandbag Over Shoulder - Partner Hangs from Bar

*22 min Cap

Extra Training:

A. Squat Snatch:

5 singles @ 85-87% 1RM;

Then..

If smooth/successful, then - 2-4 singles @ 87-92% 1RM;

If slow/missing, then - EMOM x 6: 1 rep @ 75-80% working speed/consistency

+

2 sets:

B1. 30 Pistol - alternating

B2. 25-50 GHD Sit-Ups

B3. 80-120 Double Unders - Aiming for an unbroken set

Rest 30 sec b/t each movement; rest as needed b/t sets

Cool-Down:

5-10 min of foam rolling - Head to Toe