July 29,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Lower Pulling Strength:

A. EMOM x 4; rest 2 min x 2 sets

1 Clean Pull + 1 Hang Power Clean - Above Knee

*80-90% 1RM

Metcon (AMRAP - Rounds and Reps)

Part 2 - :

12 min AMRAP:

12 DL - 115#/75#

8 V-Ups

4 BBJO’s - 24/20″

*Advanced:

12 min AMRAP:

12 DL - 115#/75#

8 Bar Facing Burpees

4 Bar MU’s

Part 3 - Cool-Down:

For time:

50,40,30,20,10

Hollow Body Hold

Arch Body Hold