June 23,2020

United Performance - CrossFit

Metcon (Weight)

Every 90 sec x 3 sets of each:

Set 1 - 100ft Heavy DB/KB/Farmer Carry/Sandbag Carry

Set 2 - 30-50ft Plank Walk w/ Feet on Sliders

Metcon (Calories)

EMOM x 20:

Min 1: 30 sec Row Calories

Min 2: 30 sec Single DB Box Step Ups - 50/35#, 24/20″ - Held any how

Min 3: 30 sec Bike Erg Calories

Min 4: 30 sec SA DB PS, alternating hands