June 18,2020

United Performance - CrossFit

Metcon (AMRAP - Reps)

1 Movement on the 90 seconds x 2 sets:

A1. Seated Box Jump + Depth Drop + Vertical Jump: 3 reps

A2. Single Leg Lateral Hips Over Low Object: 20 sec/side w/ 10 sec rest b/t legs

A3. Speed Steps: 30 sec AMRAP

Part 2 -A/B & Burpees:

4 min A/B - Calories

Rest 1 min

EMOM x 4:

20 sec AMRAP: Burpees - 6″ touch to bar overhead

Rest 1 min

3 min A/B - Calories

Rest 1 min

EMOM x 3:

30 sec AMRAP: Burpees - 6″ touch to bar overhead

Rest 1 min

2 min A/B - Calories

Rest 1 min

EMOM x 2

40 sec AMRAP: Burpees - 6″ touch to bar overhead

Rest 1 min

1 min A/B - Calories

Rest 1 min

1 min AMRAP: Burpees - 6″ touch to bar overhead

*Score is total reps - Burpees + Calories