July 4,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Run/DB Sn//PU double pyramid:

For total time:

Run 200m Partner 1

20 Syncro SA DB Hang PS - 50#/35#, alternating hands

20 Syncro SA DB Thrusters (10/side)

20 CTB Pull-Ups, shared

Run 200m Partner 2

20 CTB Pull-Ups, shared

20 Syncro SA DB Hang PS - 50#/35#, alternating hands

20 Syncro SA DB Thrusters (10/side)

Run 200m Partner 1

20 SA DB Hang PS - 50#/35#, alternating hands

20 Syncro SA DB Thrusters (10/side)

20 CTB Pull-Ups, shared

Run 200m Partner 2

*22 min cap

Part 2 - Cool-Down:

KB on Knee Half Kneeling Ankle Stretch: 60 sec/side x 3 sets