February 23,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Bar Muscle Ups 2:

3 Stations rotating on the 90 seconds x 3 sets of each:

Station 1 - “Belly-to-bar” press: 10-15 reps for quality, pulling down on bar, driving w/ legs

Station 2 - High Magnitude Kip/Hips to Bar: 3-5 reps, focus on pulling bar to hips w/ straight arms and tight core/toes pointed

Station 3 - Bar Muscle Ups: 2-5 reps/attempts or 5-8 Belly to Bar Kips (kipping as high as possible)

Metcon (Time)

Chipper:

For time:

50/40 Cal Echo Bike

50 Box Jumps - 24/20″

50 SA DB Hang Power cleans - 50/35#, switch every 5 reps

50 DB Reverse Lunges - 50# DB Held Any How

50 Ring Rows

50 DB Reverse Lunges - 50# DB Held Any How

50 SA DB Hang Power cleans - 50/35#, switch every 5 reps

50 Box Jumps - 24/20″

50/40 Cal Echo Bike

*20 min Cap