January 19,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

EMOM x 6:

Min 1: 40 sec AMRAP TTB

Min 2: 30 sec AMRAP Hanging Knee Raises

Min 3: 20 sec AMRAP Tuck Ups on Floor

*Advanced:

Unbroken TTB Sets For time:

12,11,10,9,8,7,6,5,4,3,2,1

*6 min Cap

+

B. Wide Grip BB Bent Over Rows: 10 reps every 90 sec x 3 sets - all 3 sets heavy & tough but w/ good form

Metcon (AMRAP - Rounds and Reps)

BB & Dubs:

10 min AMRAP:

10 PS - 95/65#

30 DU’s

10 PC - 95/65#

30 DU’s

10 Hang Squat Clean - 95/65#

30 DU’s