June 30,2020

United Performance Fitness and Training Center - CrossFit

Metcon (4 Rounds for time)

Every 90 sec x 3 sets of each:

Set 1 - 100ft Heavy DB/KB/Farmer Carry/Sandbag Carry - Aim for heavier object than last week

Set 2 - 60 sec HS Hold Against Wall

Part 2 - Run/DB Intervals:

Every 5 min x 4 sets:

Set 1:

25 DB DL - 50/35#/hand

Run 400m

Set 2:

20 DB PC - 50/35#/hand

Run 400m

Set 3:

10 DB Hang PC/J - 50/35#/hand

Run 400m

Set 4:

10 DB Devil Press - 50/35#/hand

Run 400m