January 12,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

TTB:

A. EMOM x until you complete 10 more reps than last weeks score

40 sec AMRAP TTB

*8 min cap

*Advanced:

A. TTB: Max UB Set x 1 attempt

Rest 2 min

TTB: AMRAP UB Set (-1) x 2 sets; rest 3 min actively on bike

Metcon (Time)

“Filthy Fifty”:

For time:

50 Box Jumps - 24/20″

50 Jumping Pull-Ups

50 Hang Power Cleans - 45/35#

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses - 45/35#

50 BB RDL’s (below knee)

50 Wall Ball Shots - 20/14#

50 Burpees - Jump/Clap Overhead, stand to vertical body line

50 DU’s

*24 min Cap

Metcon (No Measure)

Cool-Down:

5 min Bottom of Squat Hold