June 26,2020

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

A. 2 sets for Times/Reps:

Max Chin Over Bar Hold - Accumulate as many seconds as possible in 1minute

Rest 1 min

False Grip Ring to Chest Rows - AMRAP in 1 minute

Rest 2 min

+

B. Kipping Position Drills:

EMOM x 9:

Min 1: Feet Assisted Kipping CTB Pull-Ups: 5-7 reps

Min 2: Kipping 1/2 Pause Drill: 2-5 reps

Min 3: Rest

**B. CTB Advanced:

EMOM x 9:

5-10 CTB Pull-Ups working technique/timing

Part 2 - Chipper:

5 Kip HSPU’s

7 Hang Power Cleans - 145#/105#

9 Front Rack Reverse Lunges - 145#/105#

7 Kip HSPU’s

11 Hang Power Cleans - 145#/105#

13 Front Rack Reverse Lunges - 145#/105#

13 Kip HSPU’s

14 Hang Power Cleans - 145#/105#

17 Front Rack Reverse Lunges - 145#/105#

15 Kip HSPU’s

18 Hang Power Cleans - 145#/105#

21 Front Rack Reverse Lunges - 145#/105#

*13 min Cap