June 22,2021

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

A. 3 min AMRAP:

Unbroken sets of 5 TTB

Rest 2 min

3 min AMRAP:

Unbroken sets of 3 TTB

+

B. EMOM x 6:

Min 1: 30 sec AMRAP - Seated Pike Leg Lifts w/ 1 sec pause at top

Min 2: 30 sec AMRAP SL Leg Lifts over KB - Left

Min 3: 30 sec AMRAP SL Leg Lifts over KB - Right

Metcon (Calories)

Go Long!:

Every 3 min x 4 sets of each - Alternating Machines

Bike Erg 2 min for Calories; rest 1 min

Ski Erg 2 min for Calories; rest 1 min

*Score is total calories.