July 29,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Jerk Balance:

A. EMOM x 5: 3 Jerk Balance - 1 @ forhead/chin/chest

https://www.youtube.com/watch?v=9sjjKvZFuh8

+

B. EMOM x 5: 3 Jerk Dips + 1 Split Jerk

*5 tough but technical reps, 80%+

Metcon (Calories)

Up & Down Echo:

26 Min Clock:

Echo Bike 1 min Easy

Echo Bike 3 min Moderate

Echo Bike 5 min Hard

Echo Bike 3 min Moderate

Echo Bike 1 min Easy

x 2 sets

*Aim to maintain same calories from set to set.