February 16,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Jerk Tech Work:

A. Tall Jerks: 3 reps every 60 sec x 5 sets

+

B. 3 Jerk Dips + 1 Split Jerk: 1 complex every 90 sec x 5 sets

Metcon (AMRAP - Reps)

Progressive EMOM:

EMOM x 15:

Min 1: Row Calories

Min 2: Wallball

Min 3: Double Unders

*Every 3 min, add 10 seconds to work time - :20/:30/:40/:50/:60

Part 3 - Cool-Down:

Accumulate 2.5 min of Couch Stretch/side