July 13,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Hinging Row Rows: 8-10 reps x 3 sets

+

B. EMOM x 9:

Min 1: AMRAP Wide Grip Strict Pull-Ups - Feet Elevated Assistance If needed

Min 2: 40 sec Hollow Body Rocks

Min 3: 40 sec Arch Body Rocks

Metcon (Time)

Bike & Dubs:

5 Rounds for time:

30/24 Cal Bike Erg

54 DU’s