July 27,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Strongman/Power Intervals:

A. 3 sets at each station - 60 sec at each; 30 sec transition:

Station 1 - 5 Seated Box Jumps (step down) - speed/power focused on the jumps, getting as vertically high as possible

Station 2 - 45 sec AMRAP Sandbag/Dball Over Shoulder - heavy/tough

Station 3 - 50ft Torque Tank/Sled Push

Part 2 - Run/Deadlift/Box Jump:

2 Rounds for time:

21 DL - 225#/155#

21 Box Jump Overs - 24/20″

Run 800m