January 3,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Every 2 min x 3 sets:

Open 21.4 Complex

1 DL + 1 Clean + 1 Hang Clean + 1 S2O

*Build each set to a tough complex.

Metcon (AMRAP - Reps)

Met-Con:

B. 8 min Clock:

Min 1: 20 sec AMRAP CTB Pull-Ups

Min 2: 20 sec AMRAP Thrusters - 95/65#

Min 3: 30 sec AMRAP Pull-Ups

Min 4: 30 sec AMRAP Thrusters - 95/65#

Min 5: 40 sec AMRAP CTB Pull-Ups

Min 6: 40 sec AMRAP Thrusters - 95/65#

Min 7: 50 sec AMRAP Pull-Ups

Min 8: 50 sec AMRAP Thrusters - 95/65#

*Score is total reps

+

Cool-Down:

6 min AMRAP:

60 sec Frog Stretch

60 sec Seiza Sit