January 6,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Rope Climbs:

A. 3 sets:

5-8 Rope Climb Clamp to Stands - Focus on foot lock/leg drive

Rest 30 sec

AMSAP Rope Hang

Rest 1 min

*Advanced:

Accumulate 10 Rope Climbs w/ Legless Descent

Metcon (Time)

Met-Con:

For time - Partitioned in anyway:

Row 50/40 Calories

50 Single DB Box Step Ups - 50/35#, held anyhow, 24/20″”

Echo 50/40 Calories

50 SA DB S2O - 50/35#

*15 min Cap

Cool-Down:

Ski 2k @ easy/conversation effort