July 28,2020

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

EMOM x 2 sets - for Max Reps:

Min 1: 30 sec AMRAP Single Unders

Min 2: 30 sec AMRAP Backwards Single Unders

Min 3: 30 sec AMRAP Speed Steps

Min 4: Rest/Coaching Cues/Corrections on hand positions/bounding mechanics, etc.

*Setup people between boxes for drils and have them rotate in & out at different parts of the minute.

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B. 2 min AMRAP:

10 Single Unders + 10 Speed Steps + 10 Double Unders

*AMRAP of the complexes in 2 minutes. Score would be 3 + 12 if 3 full rounds are completed + 10 single unders + 2 speed steps

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

4 DB Devil Press - 50/35# per hand

8 DB Commando Rows - 50/35# per hand

12 Feet Anchored Abmat Sit-Ups

16/12 Cal Bike Erg